February 8, 2019

February Challenge:  BINGO

Upcoming events:  

Mobility Seminar Series with Shantelle.  We will focus on a different area (shoulders, hips, ankles, spine) each week!  Cost for each is $20/$70 to register for all 4. February 21st, 28th, March 7th, March 14th | 5:30-630 pm

CrossFit Classes 

RX:  LIFT: 2 double rebound front Squats @90% EMOM for 6min. WOD: 15min clock begin with a 15 bar muscle up buy in. With the remining time complete an amrap of 50 double unders and 25 Cleans (30/40). REFER TO 2/6/2015

Gold:  LIFT: 2 double rebound front Squats @90% EMOM for 6min. WOD: 15min clock begin with a 5 bar muscle up buy in. With the remining time complete an amrap of 30 double unders and 25 Cleans (30/40).

Silver:  LIFT: 3 front Squats EMOM for 6min. WOD: With a 15min clock begin with a 15 Pull up buy in. With the remining time complete an amrap of 50 single unders and 25 Cleans (15/20).

No Bar:  100 goblet Walking lunges and 100cal row. WOD: With a 15min clock begin with a 15 Ring Rowup buy in. With the remining time complete an amrap of 50 single unders and 25 DBCleans.