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

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

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

WARM-UP: 2x 200m Run 15 Air Squats 15 Good Mornings 15 LHPU 10 Lunge to Instep :15 Bar Hang STRENGTH: Clean and Jerk 3 Rounds (1:00 on/2:00 rest) Increase in

BUY-IN: 400m Run Burgener Warm-up Strength WOD: Snatch 5 – 3 – 3 – 1 – 1 – 1 WOD: “Take that chip off your shoulder.” 20 Hang Power Cleans (95/65)

BUY-IN: Ladder Drills Mobility WOD: Lacrosse Ball Foam Roller WOD:  5:00 to Perform: 200m Run Max HSPU *rest 1:00 5:00 to Perform: 200m Run Max Sit-ups *rest 1:00 5:00 to

BUY-IN: Indoor Plyos Endurance WOD: 1 Mile Run *every 400m, perform 20 stationary jumping split squats WOD: For Time: OH Carry (45/25) – 1st line and back 8 Wall Climbs

BUY-IN: 3 Rounds: 250m Row 10 Inch Worms 10 Good Mornings 10 Back Squats Skill: 3 x 1:00 L-Sit Hold (1:00 rest between attempts) if < :15 Hold, then perform