Welcome new fellow Arrow CrossFit members!

• Nick Y.
• Tina F.
• Lexi L.

WOD:

800m Run

10 Rounds:

• 10x HSPU
• 10x Pistols

800m Run

WOD:

“BACK TO BASICS”

3 RFT

• 10x Back Squat
• 10x Front Squat
• 10x OHS
• 10x Shoulder Press
• 10x Push Press
• 10x Push Jerk
• 10x Deadlift
• 10x SDLHP
• 10x Clean
• 10x Bench Press

Start the 1st round with a PVC pipe.  Rounds 2 and 3 use a OLY Bar.  Weight is meant to be light so work on proper form.

REMEMBER, FRIDAY SCHEDULES NOW AT 4PM, 5PM, and 6PM.

OPEN GYM ON SUNDAYS 10AM.

LIFT:

3-3-3-3-3

• Strict Press

WOD:

“HELEN”

3 RFT

• 400m Run
• 21 KBS (53/35)
• 12 Pull-ups

If it is raining, substitute the run with 100 Double Unders. This WOD is a benchmark CrossFit WOD so you can get your name on the white board if you perform it RX. Lets try to fill up that board!

Welcome new member Chris M. to Arrow CrossFit!

WOD A:

5 RFT

• Row 250m
• 10x Squat Clean Thrusters (95/65)
• 15x Burpees

Use a weight vest (20/10).

WOD B:

3 min AMRAP

• Sandbag to Shoulder

Cruciferous vegetable intake may boost survival in breast cancer patients

• Cruciferous vegetables include broccoli, cauliflower, and cabbage

Recipe of the Day: Sausage and Cabbage Noodles w/ Fried Apples

WOD A:

7 min AMRAP

• 5x Push-ups
• 10x Box Jumps
• 15x Hollow Rocks

WOD B:

7 Rounds

• 30 sec Handstand Hold
• 30 sec Plank Hold
• 30 sec Invisible Chair Hold

Recipe of the Day: Pumpkin Chicken Chili