Three Danes CrossFit – CrossFit
Three Danes CrossFit offers open gym on Sundays! 8am – 11am
Now there will be a supervised block of time every week for our members and guests to come and get some more focused attention outside the traditional class environment. It is a great opportunity to work skills, supplement a strength program, or train for that upcoming competition. If you are entered in an on line competition, then this would be the time for you to come and get your WOD completed. Athletes can structure their own training time while at Open Gym, or the Trainer that day can help you select a WOD for you to complete.
If you are looking for something but can’t figure out what to do, try doing the following work out. Either way a Trainer will be available the entire time to help you accomplish your goals, and keep you safe!
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Play a game or intro a skill!
ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap!
20 Cals on Bike or Rower
20 Russian Twists w/ Medball
20 Med Ball Floor Press w/ toss at top (bench press with med ball with toss to self)
20 Med Ball Ground to OH
20 Med Ball Alt Lunges
20 Med Ball Sit-ups w/ toss at top ( feet touching wall, situp, toss MB against wall at top)
-18:00 Time Cap-
Metcon (No Measure)
NOT FOR TIME
30 DB Manmakers*
*Increase weight every 10 reps