Happy Mother’s Day
To all of the mothers who make up much of our community, we wish you a Happy Mother’s Day! From your extended family, we hope you enjoy the day to celebrate everything you do.
Adult open gym will be cancelled this Sunday in order for all of us to celebrate those special women in our lives. The youth program classes run as normally scheduled.
Today’s WOD is a free community event. Please bring your family and friends to honor a fallen hero.
We will have three heat times: 8:00 am, 8:45 am and 9:30 am. This means that the clock for each heat starts at this time. We highly recommend that you get to the gym at least 30 minutes early to warm-up, sign waivers and get ready for the start of the metcon.
“Murph”
1 mile run
100 Pull-ups
200 Push-ups
300 Air Squat
1 mile run
RX: 20/14lb vest
Today’s WOD is a free community event. Please bring your family and friends to honor a fallen hero.
We will have three heat times: 8:30 am, 9:15 am and 10:00 am. This means that the clock for each heat starts at this time. We highly recommend that you get to the gym at least 30 minutes early to warm-up, sign waivers and get ready for the start of the metcon.
“Murph”
1 mile run
100 Pull-ups
200 Push-ups
300 Air Squat
1 mile run
RX: 20/14lb vest
Strength
10 min EMOM
1 Squat Clean +
1 Hang Squat Clean +
1 Split Jerk @ 60-65% 1RM
Metcon
9 min AMRAP
9 HSPU
13 Box Jumps @ 24/20”
Metcon
10 min EMOM
O: 5-7 Strict Pull-ups
E: 5-7 Ring Dips
RX+: 4 Ring or Bar Muscle-ups each minute
Metcon
4 RFT
20/15 Calorie Row
10 Devils Press @ 35/25
At OV CrossFit we realize everyone has a unique starting place - you may be a "new mover" or a seasoned athlete. Our upfront assessment helps guide people to the best program for their goals and abilities.
