WARM UP Curb to Curb – Jog Down to Far Curb – Backpedal Back to Near Curb Plyos WOD Open WOD 13.4 7 Min AMRAP: 3 C&J (135/95) 3 Toes to Bar 6 C&J 6 TTB 9 C&J 9 TTB 12 C& J 12 TTB … STRENGTH 3×10 FSQ

WARM UP 5:00 Jump Rope Warmup MOBILITY 5:00 Stretching (Coach’s Choice) WOD Curb to Curb Run 25 Burpees Over KB 40 KBS (24/16) 1/2 Suicide Run 20 Burpees Over KB 30 KBS Full Suicide Run 15 Burpees Over KB 20 KBS

REMINDER:  If you signed up for the Open come in today to pick up your shirt!  We have both men’s shirts and women’s tanks.  After today the remaining shirts will go on sale at the gym! WARM UP 400m Run Fence Drills x 2 Quick Plyos ENDURANCE 6x Curb to Curb Sprint :30 Rest Between

Good Friday & Easter Weekend Schedule: Friday: No Evening Classes (4:30 & 5:30) Sunday: No 4 PM Class All Other Classes Are Normal Schedule ——————————— All shirts/tanks are in for those of you who signed up for the Open.  SHIRTS MUST BE PICKED UP BY WEDNESDAY.  Those shirts not claimed will be available for sale

CONGRATS TO JILLIE GORDON AND HENRY FOERSTER ON THEIR ENGAGEMENT THIS WEEKEND!!!  WE WISH YOU GUYS THE BEST!!! ****THERE WILL BE NO 4PM CLASS THIS SUNDAY (EASTER SUNDAY).  THERE WILL BE A 9AM!**** WARM UP 400m Run 25 Air Squats Foam Roll STRENGTH 3×10 Back Squats WOD (20 min cutoff) 1 Mile Run 60 Situps

MCFSA CrossFit Games Open T-shirts are in for men ONLY! Women your tanks are on the way. If you grabbed a t-shirt please bring it back to get a tank. They are available for pick up until THIS WEDNESDAY if you registered for the Open PRIOR to February 20th. If you did not, they will

WARM UP Curb to Curb Run 15 Air Squats Curb to Curb Run 15 LHPU Curb to Curb Run 10 Inch Worms Curb to Curb Run 10 Lunge-to-Instep (each leg) STRENGTH Find 1 Rep Max Push Press WOD Option 1: Open WOD 13.3 12 Min AMRAP: 150 WBS (20/14) 90 DU 30 Muscle Ups Option

To those of you competing in the Open, 13.3 was released last night.  For those of you who haven’t seen yet, we got a repeat of last year’s 12.4 WOD.  If you completed this workout last year, you’ll remember the awesome feeling your legs had the next few days afterwards… Open WOD 13.3 12 Min

REMINDER:  There will be no class on Saturday morning at 8 AM, but there will be a 9 AM class.  There will be open gym at 8 AM, but please no heavy lifting from 8-9 AM since the coaches will be outside running the sled push event. WARM UP Everett Warm Up PVC Shoulder Work

Don’t forget to sign in your Spring Break Survival Challenge team at the gym for the WEEK 3 TEAM CHALLENGE.  The sign in sheet is located at the front desk near the computers.  Again, we will be kicking off at 8 am with our Team Body Weight Prowler Challenge so please be there on time