Crossfit Lynchburg

New Members, Your First Class is Free! Dropping In? Click to Reserve A Spot.

Thursday, November 9, 2017

November 8th, 2017 by Jerrod Ruhl

CrossFit Lynchburg – CrossFit


Shoulder Pre-Hab – 30 reps W/T/Y’s

3 rds not for time
Bear Crawl length of gym
Crab Walks or Crab Slides length of gym
Wall Walk x 1

Bench Press (4 x 4 at 85%)

Metcon (Time)

Partner Wod for time:
2000m Row Sprint alternating partners every 100m
Each 1 is ALL OUT


What is CrossFit?

CrossFit is a fitness program designed around the things you do in the real world. Every day, you bend down and pick things up, you put things over your head, you squat down, you stand up, you run after your kids or jump over a puddle. CrossFit prepares you for all that and then some, by performing those exact movements in our workouts. We use exercises from Olympic weightlifting, gymnastics, and track and field, and the programs are always varied, so your body is always adapting, getting stronger, faster, and better conditioned.

Watch the Video