Remember, this Friday, August 5th at 8 pm we are meeting for dinner at The Cheesecake Factory located at the Americana. The original location, Granville, could not accommodate a party of over 9, so we switched locations.
Don’t worry all you Paleo eaters, we can skip the bread, and the menu has all sorts of Paleo friendly options.
Also note that instead of the normal Friday evening schedule, we are going to have an extended Open Gym session from 5:30 to 7 pm. That means you can come in any time during those hours to work out. Even if you get here at 6:30, there’s still time to get in a killer WOD.
2 sets of max hollow rocks in 1 minute
Tabata ring plank holds. Alternate between the top and bottom of the push-up position.
Workout of the Day (WOD)
For time, complete:
Run 100 meters
Run 200 meters
Run 400 meters
Run 800 meters
Use ~ 65% of your 1 rep max on the deadlift
Post times to comments
And last, a big congratulations to CrossFit Merge member Raffi and his family on the birth of his new baby girl, Talia Ash.
Raffi’s deadlift makes him a way cooler dad than all the other non-deadlifting dads.