CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Leonidas Barbell Club meets at 6:30pm

Congrats to all our athletes that completed the 1/2 marathon or 5k this weekend! These awesome athletes can run and lift heavy things!

1/2 Marathon:  Matt Reynolds, Nicole Trujillo, Frank Pace, Dave Yolitz, Macey Deaton and Erin Ball

5K: Sarah Rall

Warm-Up:

3 Rounds-

50 Jump Ropes

10 Air Squats

10 Pushups

Shoulder/Hip/Ankle Mobility

Strength:

10 min EMOM-

2 Full Snatch @ 70-80% 1RM

WOD:

‘Running Fran’

400m Run

21 Thrusters 95/65

21 Pullups

200m Run

15 Thrusters 95/65

15 Pull-ups

100m Run

9 Thrusters 95/65

9 Pull-ups

Accessory Work:

3×8 Barbell Good Mornings