9.2.16

REMINDER: 11am class on Saturday's have been cancelled going forward. We will be closed Monday, September 5th for Labor Day

HAPPY BIRTHDAY JOANNE! ENJOY YOUR DAY! :)

Individual warm-up
200m run/row
10 leg hugs
10 PVC dislocates
10 PVC pass throughs
10 push-ups
30 arm circles 

Group warm-up
5 inchworm walkouts
10 thoracic spine rotations
10 leg swings
10 lunges w/rotation
10 push-up plus
10 scap wall slides

Benchmark Friday!
It's time to start incorporating some Open workouts! The 2017 CrossFit Open is about 6 months away! Don't let last Open's weaknesses limit you in the 2017 season!
Open workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 box jumps 24/20
12 push press 115/75
9 toes to bar