11 Feb Tuesday, February 12th

The 2019 CrossFit Open starts Feb 21st! Register HERE. The 2019 open WODs will be programmed for classes on Fridays for 5 weeks. Come for a fun atmosphere at 4pm-7pm for the official “Friday Night Lights”. Heats will run from 4:30-7pm (no official class during this time, but all members are welcome to join), and potluck foods/drinks are welcome! Please inquire with a coach if you need to do the Open WODs but cannot make Fridays.

*REMINDER: CLOSED 16TH/17TH FOR CROSSFIT LEVEL 1 SEMINAR

WORKOUT OF THE DAY

A.
10 Minutes to find a heavy bear complex:

Power Clean+Front Squat+Push Press+Back Squat+Push Press
*No blending movements

B.
Complete as many rounds as possible in 20 minutes:

15 Back Squats 135/95
18 Lateral Burpee/Bar
400M Run

L2: 115/85
L1: 85/65

Lite N’ Tite

A.
3 X 12 Heavy DB Reverse Step Lunges (total)
3 X 12 Weighted Back Extensions

B.
Complete as many rounds as possible in 20 minutes:

20 Air Squats
20 Push-ups
20 Alternating Db Clean/Jerk 50/35
20 Box Jumps 24/20

CURRENT WEEK’S PROGRAMMING

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