Tuesday, 1.16.2018

Check Social Media for updates on gym openings due to weather

CrossFit Class: ** UPDATE: Due to road conditions the gym will be open from 3:30- 5:00pm, with only one class at 4pm. 

Warm up:

4 Rounds

100m Row

10 Lunge

6 Burpees

2 Broad Jumps

Mobility:

Hips

Shoulders

Strength:

Back Squat

-3×5 @ 70%

-1×3 @ 75%

-1×3 @ 80%

-1x 10 @ 60%

WOD:

50 Cal Row

25 Push up

40 Cal R0w

20 Push up

30 Cal Row

15 Push up

20 Cal Row

10 Push up

10 Cal Row

5 Push up

Accessory:

Dead Hang Hold

-Accumulate 2 Minutes