Friday 091216

EMOM for 10 minutes:

5 Ring Dips (scaling will be listed on the board)

If you are so inclined, muscle-up into your first dip each minute and stay up for 5 total ring dips.


5 rounds, 2 minute clock per round:

250m Row
AMREPs Rope Climbs

Rest 2 minute between rounds. Score is total rope climbs.


Hey peeps!  Here's some quick info for the Christmas WOD on Saturday:

11:45am - Doors open
12:10pm - Full WOD announcement - Don't be late!
12:30pm - WOD #1 start (yeah, I know you know there is more than one.)

Be at the gym early enough to get warmed up and ready to go for 12:30pm.

We will be working our hardest to keep to our timelines but your cooperation would be greatly appreciated!  Being on time, ready for your heats etc. will help us immensely in staying on track.  Should you have any questions prior to Saturday, please speak to Mike at the gym or email him - (mike@crossfitorillia.ca). ALSO, stay tuned to the CrossFit Orillia Members Group on Facebook Friday night at 8:00pm for a sneak peak at WOD #1...