Wednesday, February 13, 2019

Hello all!

Hope you are doing wonderful on this Hump Day.

Stay warm and comfortable tomorrow no matter the weather.

We will write up a post on Facebook about the schedule for the day and when we will be opening.

It looks like we will be having our class on at 6am and then go from there.

CrossFit - 6/12/330/430/530

Strength & Conditioning

10 minutes at each station - 9(ish) minutes of work and 1 minute to transition

A: 2000/1600m Row or 1600/1300m Ski or 5K/4K Bike

B: 5 Rounds (9min cap)

5 Strict Leg Raises/T2B

50'/25’ Handstand Walk or 1 minute Handstand Walk or 45sec Wall Walk Hold

C: 9min AMRAP

5 Ring Rows

10 Pushups

15 Air Squats

Comp Class - 630pm

Class WOD

Snatches

E2MOM x 8 rounds

2 single Snatches

‘Amanda’

9-7-5

Muscle Ups/2x C2B or Pullups or Ring Rows

Snatches (135/95lbs) (95/65lbs) (75/55lbs)

- Team 782