WARM-UP 3 Sets: 10 PVC Pass Thru’s 10 Ice Skaters 10 Figure 8’s 10 Lunges (Each Leg) w/PVC 10 BSQ w/PVC 10 OHSQ w/PVC STRENGTH 4 Rounds: 5 BSQ @ 75% 10 KBS (32/24) WOD 3 Rounds: 400m Run 20 OHS (95/65) 30 LHPU 40 Situps

Today is Matt Molak’s 50th Birthday and we chose to do the “Filthy Fifty” WOD today in honor of his birthday.  Matt is a regular at our 5:30AM class and is a great example of how being committed to a strength program coupled with CrossFit can turn you into a great athlete even at 50

BUY-IN: 500m Row x 2: 8 Lateral Lunges 8 Baby Squats 8 Jumping Squats 8 Frog Jumps 8 Vertical Jumps Endurance WOD: 5,000 meters rowed as a team of 3 (20min cutoff) WOD: For Time 10 – 9 – 8 – 7 – 6 Pull-ups 5 – 4 – 3 – 2 – 1 Clean &

WARM-UP: 200m Run/Row Bear Crawl Length of Gym Burpee Broad Jump Length of Gym 30 Air Squats 40 DU/20 DU Attempts 200m Run/Row SKILL: Hip Snatch WOD: Every Minute on the Minute for 15 Min: 2 Hip Snatch (135/95) 10 DU (20 SU) CASH OUT: Alternating Tabata Situps/Planks *12 Total Rounds **Count Total Sit-ups

I hope everyone had a great weekend and enjoyed the opportunity to have open gym on Saturday morning!  Make sure to let the coaches know if you enjoyed it, disliked it or what could be done to make it better! I wanted to say a few words about how amazing our CrossFit community has become.

Just a quick reminder that there will be NO 9AM class tomorrow morning! We will have a 4PM class. Hope to see you all tomorrow afternoon!

WARM-UP: 2x 250 Row 10 PVC Pass Thru’s 10 PVC OHS 10 PVC Good Mornings Then some wrist mobility work… STRENGTH: 5 x 3 FSQ @ 80% of 1RM *Hold bottom of 1st Rep for 5 sec. WOD: 1 Min ME Burpees -1 Min Rest 4 Rounds: 200m Run ME OH Squat (115/75) -1 Min

WARM-UP: Ladders MOBILITY WOD: 1000m Run 4 RFT 20 LHPU 15 T2B 10 Thrusters (95/65) ***Complete 500m Row at some point during the workout

THIS SATURDAY THERE WILL BE OPEN GYM FROM 8AM – 10AM.   There will be no structured CrossFit Classes, but there WILL BE A WOD POSTED.   Come ready to get a your WOD on ANYTIME during the 2 hour open gym time.  There will be NO HEAVY LIFTING this Saturday due to the lack of coaches.

NO CROSSFIT KIDS CLASSES THIS WEEK! SORRY FOR THE INCONVENIENCE!  Contact Coach Renee at [email protected] with any questions. WARM-UP: 400m Run PVC Warmup SKILL: Kipping Toes-2-Bar/Hip to Bar/Bar MU WOD: 15 Min AMRAP: 5 HSPU 10 Hang Power Cleans (135/95) 15 Box Jumps