9.14.24

LET'S GO ON A RUCK (with Coach Lauren)

 Meet us at the Lyons Den - 555w Beidler Road at 9 AM for the FREE FAMILY AND FRIENDS WORKOUT and RUCK. 

Bring a Ruck or weight vest if you don't have a ruck or a weight vest, bring a back-pack and we will load it up for you! 

AMRAP in 45 Minutes:

1 Lap around Heuser Park (with a team of 4)

As a team one athlete works to accumulate 100 Push-ups while the others hold a high plank, rotate at any time and share the work as needed until 100 are complete. When one athlete comes down from the plank or stops push-ups all will rest until the athletes begin again.

1 Lap around Heuser Park (with a team of 4)

As a team one athlete works to accumulate 200 Squats while the others hold the bottom of the squat, rotate at any time and share the work as needed until 200 are complete. When one athlete stands up from the squat or stops squatting all will rest until the athletes begin again.

Community Notes:

9 AM Free Friends and Family will be held at the Lyons Den 555 w. Beider Rd. KOP

7- 8 AM OPEN gym will be held at the Box.

This will be the last chance to wish Coach Lauren good luck at the CrossFit Games - come out and join her for this fun community event! 

Quote:

“The magic is in the movement, the art is in the programming, the science is in the explanation, and CONTINUE the fun is in the community.” —Greg Glassman