7.4.19

Happy 4th of July!  Today is a free family and friends community WOD.  Bring a partner for today’s workout.  We’ll be outside, so make sure to bring some sunscreen.

Happy 4th of July! Today is a free family and friends community WOD. Bring a partner for today’s workout. We’ll be outside, so make sure to bring some sunscreen.

Metcon
Partner WOD
35 min AMRAP
Each Partner Completes
1 Round of “DT”
12 Deadlift
9 Hang Power Cleans
6 Push Jerks
Then Carry bar overhead 50’
Then 100 Air Squats (split as necessary)
Then 300m run (together holding band)
RX: 115/80
RX+: 155/105
SC: 75/55

July 4th Community WOD!

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We are hosting a family and friends community WOD at 9 am on July 4th. Come out and have fun with our community before celebrating the holiday. Our July 4th workout is always a unique mix of movements that we don’t traditionally get to do inside.

We hope you can make it and have some fun with us!

7.4.17

Start your Independence Day by joining us at OVC for a Free Community Partner WOD @ 9am!  On this day we give thanks for our freedom and are mindful of those who continue to serve and protect us, including member Josh Hardwick who begins his deployment on this holiday.

Start your Independence Day by joining us at OVC for a Free Community Partner WOD @ 9am!  On this day we give thanks for our freedom and are mindful of those who continue to serve and protect us, including member Josh Hardwick who begins his deployment on this holiday.

WOD

Metcon

Partner WOD

45 min AMRAP

20 Burpees

40 KB Snatches @ 53/35 (Sc: KB Swings)

60 Air Squats

100m Partner Carry (Sc: Suitcase Carry)

July 4th - Independence Day WOD

Join us Tuesday - July 4th @ 9am as we celebrate Independence Day!

This will be a Free Friends and Family WOD and open to anyone! Various modifications will be available for athletes of all fitness levels.

This year's workout will be Partner WOD so be sure to bring a friend!

We hope you can join us to celebrate our nations independence!

Happy 4th of July!!!

Thanks to everyone who joined us this morning for our Independence Day WOD! Together we were able to donate $350 to help the friends and families of fellow CrossFitters affected by the recent flooding in West Virginia.


We hope to see all of the new faces back for another workout soon... Have a safe and fun 4th of July!!