Monday, September 9

Grand Rapids first OUTWOD is this Saturday! Join us for this community workout and invite your friends!

The OUTWOD begins at 9:30 am so the regular CrossFit class will not take place that day. But if you want to workout, head over and register now for the OUTWOD. This will be a workout that anyone can do no matter how fit or how much experience you have.

Also, we have some great prizes to raffle off during the event so bring some cash to purchase raffle tickets. And if you can’t make it this Saturday, you can donate to the cause here. Proceeds from the event benefit the OUT Foundation and local youth shelter HQ.

We will still have weightlifting and elements classes at 8:15 am on Saturday.

Workout for Monday, September 9
EMOM 18
Min 1) 10 Deadlifts (225/155)
Min 2) 10 Push Ups + 10 Sit Ups
Min 3) 100m Run

"Flight Simulator"
For Time
5 - 10 - 15....45 - 50 - 45...15 - 10 - 5
Double Unders

*Unbroken Sets Increasing by 5 Reps each Set.
*If you trip, start that set back over at 0.
*If you trip at 38 on your set of 40, you start the set of 40 back over.
*10 min Time Cap*

CrossFit 616