Snow Day – Open Gym from 2-6pm – Weather Pending

Mar 13th, 2018

Category: CrossFit

Snow Day – Open Gym from 2-6pm – Weather Pending

Due to the blizzard/Bombgenesis/Snowmageddon in the forecast, we are going to cancel classes in the am. We are planning on having Open gym from 2-6pm. This is subject to change based on the weather. Check back here and on the blog for updates.

Missing Keys
Also, Jeep key with a bedazzled star attached to it went missing tonight over by the assault bikes in green.  If you happened to grab it accidentally, swing it by the desk ASAP or get in touch with Jen Penton.

Meg – Look Good, Feel Good

Swing by the front desk and check out our clearance rack

Warm-up
2 Rounds
:40 Work/:20 Rest
-High Knees
-Mountain Climbers
-Jumping Lunges
-Shoulder Taps

Mobility
Quads
IT Band

Strength
Back Squat
5-5-5-5

WOD
5-10-15-10-5
Shoulder to Overhead (135,95)
Wallballs x 2

Level 2- 115,75
Level 1- 95,45
ADV- 165,115

Extra Work
10/8 Muscle-ups
10 Alt. SA Squat Snatches (70,50)
8/6 Muscle-ups
10 Alt SA Squat Snatches
6/4 MuscleUps
10 SA Squat Snatches

DISCUSSION 1 Comments

  1. Ben 03/13/2018 at 1:59 pm

    Squat 315×3, 325×1
    WOD: 9:01 Adv