2.13.17

SIGN UP FOR THE OPEN! It's 10 days away!! https://games.crossfit.com/

We will be running "Friday Night Lights" from 5:30-7:00pm to allow those who are participating a chance to throw down together, push each other and cheer each other on! If you can not make it on Friday nights, no worries! You can do the workout anytime during Friday classes. We understand that not everyone can complete the workouts Friday. You have until Monday night at 7:59pm to submit a score. You will need someone to score your workout for you so if you can not make it Friday nights, please find someone (other than the coach) that can assist you on Sunday 10-11:30 or during open gym times.

Individual warm-up
400m row
10 leg hugs
10 lunges
5 inchworm walk outs
10 standing windmills

Group warm-up
5 inchworm walk outs
10 sidelying arm windmills
5 downward dog to cobra transitions
10 PVC good mornings
10 hip bridges Both legs/10 hip bridges single leg
20 lat pull downs
:30 handstand hold

A.Strength
Deadlift
5 x 2 @ 80-85% of 1RM

B.Conditioning
For time:
1000m row
25 KB swings 55/35
25 wall balls 20/14
500m row
20 KB swings
20 wall balls
250m row
15 KB swings
15 wall balls