MON 02.17.14 Bring a Friend Day is Thursday!

Bring yo’ Friends on Thursday!

February’s Bring a Friend Day is this Thursday. Bring a buddy to any CrossFit class all day for a free workout suitable for all experience & fitness levels.

imageCongrats to Hovis who competed on a team this weekend (with wife Michele) at the Garage Games One competition. They placed 2nd in their division!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Rebecca
12n: All Levels CrossFit- Lis
4p: Open Gym- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

A. Front squat: In 12 min find your 3-rep max.
B. For time: 21-15-9
Unbroken wall balls*
Pull ups

*If the ball drops, start set again. If you miss squat depth or the wall target on a rep, do an extra rep before letting the ball drop.

And coming tomorrow…

A1. Bench press:
5×3 work ups (rest 1min) A2. 5x rep strict chin ups (rest 1min)
B. For time:
300m Row
25 air squats
100 double unders (sub 300 singles)
25 hand release push ups
300m Row

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