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Thursday 03/05/15 Posted by admin on March 4, 2015 • No comments

PLEASE ADVISE: Morning classes are cancelled due to local school districts being closed.
We will begin classes at Noon.

The second CrossFit Open Work-Out will be announced tonight at 7pm! We will be hosting the live announcement again this week. Please be mindful of the other classes going on at this time while here! Please also make sure to sign-up for when you will need a judge. If you are re-doing a work-out as the weekend continues you will need to sign-up again.

A. Warm-Up
4×:20 Seated Pike Stretch, remember to keep your arms straight by your ears and work towards keeping your back as flat as possible.
pike stretch

4x :20 Box Hamstring Stretch, walk your hands closer and closer to the box until you feel a stretch in your shoulders and hamstrings.


B. Back Squat 3×10 @ 65%

C. Front Squat 3×5 @ 75%

D. 5×10 GHD Sit-Ups
-Scale up: Weighted
-Scale down 3×10, 5×5


Throwback Thursday, May 2011