Regular schedule this week accept open gym will start earlier at 230pm instead of 330 pm

Monday 

B)over head squat 

Build to a heavy set of 3. 

C)amrap 12

2 power snatches 115/80, 75/55 

4 4 over head squats

12/9 cal row

Tuesday 

B)prep warm up and proper mobility for the Hero Wod. 

C)”Daniel”

50 pull ups

400m run

21 thrusters 95/65, 75/55

800m run

21 thrusters

400m run

50 pull ups

Wednesday 

B)Warm up to proper wod weight, mobilize, skills and or drills. 

C)”Ash Wednesday” Ashley and Tamara’s bday wod. 

87 double unders (90 singles)

31 power cleans 135/95, 115/75

28 sit ups

7 cal row

28 Power cleans 

7 sit ups 

31 cal row  

7 power cleans

31 sit ups

28 cal row

87 DUs (90 singles). 

Thursday 

Skill day 

B)Review for some 1st time for many. 

Mobility progressions and skill work associated with hand stand walks. 

C)50 wall balls for time. 20/14

Friday 

B)Tempo box squats 

5-5-5-5-5

Hip thrusters (3 sec hold) 

12-12-12-12-12

C)3x

2min  burpee Box jump overs 

1 min sit ups

1 min cal row 

1 min rest

Saturday 

9am open gym 

10am team Crossfit class 

Our last Saturday wod at this building. A toast to new And improved chapters. 

“Last Call”

Teams of 3. 

Amrap 7

50 Bench press 135/95, 95/65

50 bench press 155/105, 105/75

Amrap bench press 185/135, 115/80

3min rest/recovery 

7min amrap of

50 Hang Squat cleans 115/80, 75/55

50 Hang Squat Cleans 135/95, 95/65

Amrap HAng Squat cleans 155/105, 105/75

3min rest/recovery

7 min amrap of

50 deadlifts 185/135, 135/95

50 deadlifts 225/155, 155/105

Amrap DLs 275/185, 185/135

Yoga 11am

Sunday 

9-11am Open Gym.