Friday Night CrossFit

Friday Night at Home? We got a better solution — maybe you should CrossFit with us? New to Sand and Steel? Your first WOD is free. Join Coach @paul_sscf at 5PM and Coach @kroblinger at 6PM as we sweat, burn, and party our way through an epic CrossFit Workout every Friday night.

🍻 This Friday is our BYOB night, so bring a bottle or can of your favorite beverage to celebrate your WOD.🍷

So other than Beer, what’s on the Menu For tomorrow’s WOD? Katy and Paul are serving up a Beginners WOD and an Expert WOD. The menu changes every day, but you can see today’s WOD and Tomorrow WOD right here. As an example, here is the WOD from Friday, January 15.

 

Firebreather Lite

🚥 Beginner / Intermediate Scaling
For Time:
Buy-in: 50 Sumo Deadlift High Pulls 35/31
10 Rounds of:

  • 10 Ring Rows
  • 10 Knee Pushups
  • 10 Air Squats to Medball

Buy out: 50 Step Back Lunges Lunges
Time cap: 25 Minutes

Firebreather Rx

🚥 Expert / Advanced Scaling
For Time:
Buy-in: 100 Alternating Kettlebell Swings 35 / 31
10 Rounds of:

  • 5 Strict Pullups
  • 10 Hand Release Pushups
  • 15 Air Squats to Medball

Buy out: 50 Plyometric Lunges
Time cap: 25 Minutes

So head over to Sand and Steel Fitness tomorrow. Meet new people, burn some calories, and cheer on your friends. Your First WOD is Free.

#fridaynight #crossfit #metaboliconditining #byob #alexandriava

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