WOD

Monday October 1st, 2018


Ardent is 5 Years Old!!

Can you believe it has been 5 years?? We sure can’t! The past 5 years have been truly amazing. It seems like we just celebrated our One Year Anniversary…time flies when you are having fun!

This is our chance to thank each of you for making Ardent such a special place. If you are a current member, past member, drop in or just a supporter of our box you are more than welcome to come by and join the party!

We will be providing food and some drinks – Mexican Fiesta and Margarita Bar! To make sure we don’t run out, feel free to bring some additional beverages. This will be an adult only event so book those babysitters!

Join us to celebrate this amazing milestone!

If you plan to attend, please RSVP to our event on Facebook so we can plan food accordingly!!

 

CrossFit

Strength:

Every 90 seconds for 7 sets
1 Complex of Power Snatch + Squat Snatch (75% – 80%)

Followed by:

Part 1
3 Min:
400/350 Row
AMRAP of:
Doubles Unders

Rest 2 Min

Part 2
3 Min:
25/18 Cals on Assault Bike
AMRAP of:
HSPU

Rest 2 Min

Part 3
3 Min:
400M Run
AMRAP of:
Box Jump Overs

Phoenix Fit

Skill:

3 sets
100′ KB Farmers Carry
100′ Front Rack KB Carry

Followed by:

AMRAP 5
14 Air Squats
12 Situps
10 Push ups

Rest 2:00

AMRAP 5
14 Air Squats
12 Situps
10 Push ups

Finisher:

Assault Bike
3 Rounds:
20/15 cals for time
Rest as needed