NO YOGA this EASTER SUNDAY

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Mark your Calendars for Saturday Night Lights. https://www.facebook.com/events/941105415944810/

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Please remember to reserve for the larger classes (1730 and 1830). Starting this week, if class is full you will need to attend a different WOD. All Week day classes are a 17 athlete Cap. Don’t forget to download the Zen Planner App.  Save the 10’s!

We hope you enjoy the app!

                 

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Ring Muscle Up Technique

EMOM 16:
Min 1: 10 unbroken Thrusters 115/80 Fx: 95/65
Min 2:10 over the bar burpees
Min 3: 6/4 Ring or Bar Muscle Ups (or what maintainable effort) FX: 10/6 C2B
Min 4: 200m Run

Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE:

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Mark your Calendars for Saturday Night Lights. https://www.facebook.com/events/941105415944810/

===============================================================================

Please remember to reserve for the larger classes (1730 and 1830). Starting this week, if class is full you will need to attend a different WOD. All Week day classes are a 17 athlete Cap. Don’t forget to download the Zen Planner App.  Save the 10’s!

We hope you enjoy the app!

                 

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Back Squat 5 x 2 @90%

4 Rounds for time:
15 Overhead Squats 115/80 FX: 95/65
15 Hang Power Cleans 115/80 FX:95/65

ATHLETES REMEMBER TO SUBMIT YOUR 16.4 SCORES FOR VALIDATION!!! 

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Please wish Coach Sarah success and farewell. Next Monday, March 28 will be her last day with us. We wish you the best on your journey.

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Please remember to reserve for the larger classes (1730 and 1830). Starting this week, if class is full you will need to attend a different WOD. All Week day classes are a 17 athlete Cap. Don’t forget to download the Zen Planner App.  Save the 10’s!

We hope you enjoy the app!

                 

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EMOM 10:
1 Snatch
Starting 50-60# under 1RM
increase 5-10 lbs every minute

2 x AMRAP 4 (rest 2:00 between AMRAPs)
8 Shoulder to Overhead 135/95 Fx:115/80
8 Deadlifts 135/95 Fx:115/80
8 Games Std. Box Jumps 24/20

Sunday “Open” open gym time is from 2-3:30 pm with Coach Marcus CFR7 Sunday “Open” open gym schedule.

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Yoga with Claire at 5:45 pm. $10 drop in

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Please remember to reserve for the larger classes (1730 and 1830). It is coaches discretion to add people or ask the athlete to attend a later class. All Week day classes are a 17 athlete Cap. To help you put, don’t forget to download the Zen Planner App.  Save the 10’s!

We hope you enjoy the app!

                 

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Overhead Squat:
5 x 3 (A)

15 min AMRAP:
15 Kettlbell Swings 32/24 Fx: 24/16
10 Thrusters 135/95 Fx: 115/80
5 rope climbs Fx: 3 rope climbs

Sunday “Open” open gym time is from 2-3:30 pm with Coach Marcus CFR7 Sunday “Open” open gym schedule.

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Please remember to reserve for the larger classes (1730 and 1830). It is coaches discretion to add people or ask the athlete to attend a later class. All Week day classes are a 17 athlete Cap. To help you put, don’t forget to download the Zen Planner App.  Save the 10’s!

We hope you enjoy the app!

                 

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EMOM 10:
2 Push Press (A:85-90%)
from the floor if possible

4 Rounds for time:
400m run
10 ring dips Fx: 10 push-ups
20 sit-ups
30 double unders