Wednesday, Feb 22nd, 2017

ATTENTION: PLEASE READ

Thursday morning (6am) Bootcamp class

is cancelled as well as the 6:30pm Crossfit class

and the 8am Barbell Skill class on Saturday  morning.

We apologize for the inconvenience and will add a Saturday

to the end of the 6 weeks.  Thank you for understanding!

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Friday Night Lights for the Open.

Come out and join us Friday night the 24th

as we cheer everyone on!

Warm Up

400m Run

 

A) Strength/Skill

16 Min EMOM

Min 1: 5 Dumbbell Thrusters (Choose a Challenging Weight)
Min 2: 2 Rope Climbs
Min 3: 8 One Arm Dumbbell Snatches (4 Right Arm, 4 Left Arm)
Min 4: :30 Handstand Hold

*If you can’t do 2 Rope Climbs in 40 Secs then do 1

 

B) WOD

3 RFT:

15 Deadlift 185/125
50 Double Unders
15 Toes to Bar