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Blog Thursday, 1.14.2016


Thursday, 1.14.2016

  • by rbwrv
  • January 14, 2016

Thursday 1.14.2016

CrossFit Class Times: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm; Open Gym- 4:00-6:30pm

We will be doing a 45minute trial ROMWOD class at 5:45pm for those who are interested! We are planning on adding ROMWOD to our schedule permanently and want to see what the interest is. Come check it out and tell us what you think! 

Warm- Up:

400m Run/ 500m Row

Dynamic Movements



10-15 mins to work skill of your choice

(Suggestions: As the Open approaches, work on a weakness you are likely to see in the Open- Muscle Ups, C2B, T2B, Double Unders, Snatches, OHS, etc.)

Active Recovery:

3x 1000m Row or 800m Run

3-4 mins of Mobility between Rows/Runs


Complete a WOD from earlier in the week you missed