Monday, 9/11/17

 In CrossFit


*Unload Week – Set a baseline for your nutrition challenge WOD today, and then manage your volume and intensity for the remainder of the week. Overall volume will be slightly lower, but managing intensity is the biggest point. Your goal should be to finish this week feeling fresh, not too sore, and ready to tackle our base week and next week. 

9/11 Tribute WOD
9 Rounds for time of:
11 Wall Balls (20,14#) (10′,9′)
200 m Run
1 Strict Pull Up

Rx+ Strict Muscle Up

*24 min time cap



The 4B Fall Nutrition Challenge is officially in full swing! The challenge WOD will take place in all class times today. Be sure to record your WOD scores (and any scaling methods) in your nutrition journal so you can revisit this information for our performance retest at the end of the challenge.

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