2.16.17

HAPPY BIRTHDAY MAICEY! HAVE A GREAT DAY :)

SIGN UP FOR THE OPEN! WE ARE ONE WEEK AWAY!! https://games.crossfit.com/

On Thursday nights we will be streaming the workout release at 8pm! Come down and watch with us if you are around! The first workout will be released Thursday, Feb 23rd. Every Friday night for the 5 weeks we will be doing Friday Night Lights to give those of you participating a chance to workout in a high energy group! There is nothing like this time of the year! Make sure you get signed up! 

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
10 lunges w/rotation
10 standing windmills

Group warm-up
5 inchworm walk outs
10 leg swings
10 groiners
5 downward dog to cobra transitions
10 push-ups plus
:30 hollow hold

Conditioning
For time: 
5000m row
Every 4 minutes, perform one round of Cindy:
5 pull-ups
10 push-ups
15 air squats