Stand Firm CrossFit is adopting the following protocols regarding the COVID19 outbreak. Please read the following and make adjustments accordingly. We will be adhering to these protocols until further notice.
- Wash your hands before entering the gym area.
- Throw your wash towel in the hamper, don’t re-use them.
- Wipe down equipment prior to and after using it. This includes wiping down plates.
- Chalk will no longer be provided. You can buy liquid chalk on line for yourself if need be. Click HERE to check out Friction Labs Chalk.
- If you are sick please stay home.
- If you come into contact with someone who is infected please avoid the gym for at least 2 weeks.
- If you travel by airplane or cruise ship please do not return to the gym for 2 weeks after your travels.
- We will not accept “drop-ins” until further notice.
- If, because of the above items you are not able to come in, we will put your membership on hold until you return.
Warm-up: Coaches Choice
Strength: SDLHP
4 Reps EMOM for 8 min.
Build Weight
WOD: AGOQ 2020 EVENT 3
For time:
100 Alt. DB Snatches
50 Cal. Row
100 Bar Facing Burpees
Time cap: 20 minutes
Ages 16-17 and 35-54:
♀ 35#
♂ 50#
Ages 14-15 and 55+:
♀ 20#
♂ 35#
Icing: Shoulder Mobility