SUNDAY REST DAY

Sunday, March 1st, 2020

Happy Birthday Izzy and Ryann!

REST and RESET DAY

THIS WEEK AT A GLANCE

MONDAY

1.
“Helen” (Watch Rob Forte do it in 7Mins)
3RFT:
400m Run         (Running Technique here (How to prevent injury))
21 KBS 53/35
12 Pullup

Comp to: 6/26/19
Cap: 15Min

2.
Front Squat
5 Reps at 75%
4 Reps at 78%
3 Reps at 80%
2 Reps at 85%
3 Reps at 80%
5 Reps at 75%

TUESDAY

1.
“Pump Sesh Triplet”
3RFT:
2/1 Legless Rope Climb
15 Dumbbell Floor Press 50/35
9 Dumbbell Thruster 50/35

Cap: 15Min

2.
3-4 rds for Quality:
10 Single DB OHS (5 each) 50/35
10 Pushups on DB’s
5 Strict HSPU
10 GHD Situp

WEDNESDAY

1.
“Cheater’s Paradise”
4RFT:
400m Run
50 Air Squat
Cap: 20Min
Comp to: 1/12/18

2.
Work Through This 
3Rds:
12 Deadlifts 225/155
7 BJ 30/24
Then complete… 20 Bar Muscle up or 30 Jumping Bar Muscle Up

THURSDAY

OPEN GYM OR…

1.
4RNFT:
400m Run
200m Farmers Carry (50/35 Dumbbells)

2.
10 Min of Solid Handstand Walk practice

FRIDAY

1.
1RM
Clean & Jerk

2.
WODAPALOOZA WOD
“9 Lives”
6:00 EMOM-
9x C2B Pullup
AMRAP C&J 135/95
To 36 C&J
*If 36 C&J reached in under 6mins, time is called! If not, score is reps of C&J reached.
[REST 2:00]
6:00 EMOM–
9x T2B
AMRAP Snatch 95/65
To 36 Sn
*If 36 Sn reached in under 6mins, time is called! If not, score is reps of Sn reached.

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

MEMBERSHIP DUES!

Athletes, this is our friendly reminder to you all, seeing as we do not do contracts, that dues are due at or around the first of each month! Please don’t make us chase you or there will be a burpee penalty! 😉