Author: crossfit431

WOD 021718

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Clare

10am – Technique & Movement – Coaches Choice – Coach Clare

11am – CrossFit – Coach Clare


CROSSFIT

Strength

i) Decline Bench Press 10-10-6-6-2-2

ii) Bent Over Reverse Grip Rows 12-12-12

MetCon

33-27-21-15-9 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

Situps

Holiday Hours!!!

Image result for keepin it riel 431


February Long Weekend Schedule:

Friday:

Regular Hours

Saturday:

Open Gym (3 Hours) – 9am

Plyometrics – 9am

Technique & Moment – 10am

CrossFit – 11am

Olympic Lifting – CANCELLED

Sunday:

CLOSED

Monday:

*FREE* Friends & Family WOD – 5pm

WOD 021417

CROSSFIT

MetCon

i)  9 Minute AMRAP of:

2 HSPU

2 OHS (35/45#)

4 HSPU

4 OHS (45/65#)

6 HSPU

6 OHS (55/75#)

8 HSPU

8 OHS (65/95#)

10 HSPU

10 OHS (75/115#)

12 HSPU

12 OHS (85/125#)

Etc…

Accessory

3 Sets of:

5 Seated Box Hop (20/24, 24/30, 30/36″)

MAX SA Ring Hang (L)

MAX SA Ring Hang (R)

MAX GHDSU Hold (Video Below)