March 22, 2017
SCHEDULE ANNOUNCEMENT:
This Friday (3/24/17), the 4:30pm Class CrossFit Class is CANCELLED and will be a Free Trial Yoga Class. If you are doing the Open Workout at 5:30pm it would be a great way to warm up and work on mobility. If you’re waiting till Saturday, it would still be a great way to do some active recovery. All are welcome to join us and try it out.
At the bottom of this page is a Yoga Schedule and pricing we will be doing for the month of April. This is just for the month of April to see what the turn out is like. If things go well, we will work on new schedule to add yoga in. Please inform staff if interested.
Conditioning #1:
8 minute EMOM
10 Toes-to-Bar
5 Burpees to 6″
Conditioning #2:
4 Rounds for time of:
400m Run
10 Squat Cleans (135lb/95lb)
*Rest 1 minute between rounds. Goal here is to push hard each round – try and maintain the same split times throughout the 4 rounds.
GYM-DURANCE COMP CLASS – 5:30pm
3 Rounds for time of:
400m Run
20 Toes-to-Bar
7 Clusters @ 145lb/105lb
Rest 5:00
For Time:
15/12 Muscle ups
500m Row
10/8 Muscle ups
500m Row
5/3 Muscle ups
*Any time you break on the Muscle ups, perform 5 Back Squats @ (225lb/155lb).
Rest 5:00
2-3 Rounds:
1:00 Hollow Hold
Rest :30
1:00 Bear Hug Stone Hold
Rest :30
