CROSSFIT

Mobility

Full Body Group Stretch

Skill

OH Squats (Speed)

T2B (Speed)

MetCon

A.  Open 14.2

Rest 5 Minutes

B. Open 13.4

Click here to view the workouts and most importantly sign up for the Open!!!

CROSSFIT

Strength

Front Squat 5-5-5-5

Deadlift 3-3-3-3

MetCon

12 Minute AMRAP of:

5 HSPU

7 Box Hops (20/24″)

9 KB Swings (35/55#)

CROSSFIT

Lift

Snatch Technique (10-15 Minutes)

EMOTM 12 Minutes:

-2 Power Snatch/1 Hang Power Snatch (Even)

-2 Full Snatch/1 Hang Full Snatch (Odd)

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pullups

Front/Back Squat and Deadlift cycle starts today and will run Monday/Tuesday/Thursday’s for the month of February.

CROSSFIT

Strength

Front Squat 5-5-5-5

Deadlift 3-3-3-3

MetCon

10 Rounds For Time of:

3 Power Cleans (155/205#)

6 Pull-ups

9 Wall Balls (W: 14/9 M: 20#/10′)

CROSSFIT LIFT

Front Squat 8-8-8-8

Deadlift 8-8-8-8

Reminder to everyone that the first team workout will be this Tuesday from 7-830pm. We will be outlining who we are, what we will be doing and how we will be doing it, so if you are unsure about joining or don’t know if you are eligible for The Herd, come down on Tuesday night to get all of the details. Be sure to hit regular class that day as well as we will only be discussing/outlining the next few months of the competitive/rx stream program, and talking about the CrossFit Open. Speaking of which… Are you signed up yet??