Check out what our WOD has in store for you today! If you are in town and need a workout, we are here for you! If the workout isn’t exactly what you are looking for feel free to talk to one of our amazing coaches about options to scale the workout either up or down to best meet your individual needs. To view our current class schedule, go to CrossFit 262 Schedule. If you are dropping in, please arrive 10 minutes early to meet the coach for your class and fill out a waiver.

Wednesday
Warm-up
Warm-up
200m Jog then…
25ft High Knees
25ft Butt Kickers
25ft Bear Crawl
25ft Quadruped Crawl*
25ft Karaoke
25ft Over the Fence, Under the Fence

200m Jog then…
5 Bootstraps
10 Alt Groiners with Twist
10 Split Squats/leg
10 Single Leg RDL/leg (with or without weight)
20 Plank Shoulder Taps
3 Wall Walks
Skill
Metcon
EMOM x 15 MINUTES
MIN 1 - :45 Single Leg Squat
MIN 2 - :45 Wall Walk
MIN 3 - :45 Hollow Hold

*Goal for the :45 is QUALITY reps of each movement.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 7 MINUTES
7 KB Deadlift
7 KB Swing
7 2-Handed KB Thrusters

Form before speed

RX - 53/35
RX+ 70/53

Ask yourself - would I RX+ on a normal day? If the answer is yes, then do it. If not, CHECK YOUR EGO AT THE DOOR!

And what you missed yesterday:

Tuesday
Warm-up
Warm-up
AMRAP x 5:00
8 SA DB DL/Arm (Feet outside DBs)
8 Up-Downs
16 Alt Prisoner Step-Ups **

**Prisoner Step-Up: Hands behind head, chest up!

Rest 1:00-2:00 to explain the next movements.

Then
AMRAP x 5:00
8 SA DB Front Squat/Arm
8 Burpees
8 Box Jump Step Down
Workout
Metcon
E2MOM x 24 MINUTES
MIN 1 & 2 - 15 Up-Downs then...Max Alt. DB Clean (Athlete Choice, Heavy)
MIN 3 & 4 - 15 Box Jumps (24/20) then...Max Toes 2 Bar
MIN 5 & 6 - Heavy Hold...Mixing it Up!*

Heavy Holds: Sandbag hold/front rack hold/kettlebell farmers carries/kettlebell front rack/weighted wall sit/DB overhead holds
C. STRENGTH / GYMNASTICS
Clean and Jerk (1x1)
ON A 20:00 RUNNING CLOCK...
Build Slowly to Heavy Single Clean & Jerk

*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.

This page updates every day at 7 pm the night before the workout.