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

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

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

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

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

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

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

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.