Katie

Ale

OPEN GYM: 9:30am-11:30am
CrossFit Kids: 11:30am-12:30pm
CrossFit Teens 12:30pm-1:30pm

3 Rounds, not for time:
10 Single arm bent over row (each arm)
20 Banded Scap Squeezes
25 Glute Bridges
50′ KB Waiters Carry (each arm)
500m Row

 3 Rounds, Resting 3:00 Minutes between rounds
100 Double Unders
10 Bar Muscle Up
100ft Handstand Walk
10 Bar Muscle Up
100 Double Unders
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Bring a Friend Day- All Classes are free to try for new Athletes

Jenna and Sharon 

Teams of 3– AMRAP 20:00 Minutes 
12/9 Calorie Bike
9 Kettlebell Swings 
6 Shuttle Runs
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WOD Guidance
The bike is the pacer today.
Once one athlete clears the bike the next athlete can hop on.
Go for it and have some fun!

Question of the Day
If you bring food or drink to a holiday party and no one touches it is it appropriate to take it back?
Explain your answer.

You know what day tomorrow is.. Bring a Friend Day- All classes are free to try for new Athletes

Power Cleans Ladder aka “Boogie Ladder” : OTM For 15:00 Minutes
Minute 1: 2 Reps at  #185/#135
Minute 2: 2 Reps at #205/#145
Minute 3: 2 Reps at #225/#155
Minute 4: 2 Reps at #245/#165
Minute 5: 2 Reps at #265/#175
Minute 6: 2 Reps at  #185/#135
Minute 7: 2 Reps at #205/#145
Minute 8: 2 Reps at #225/#155
Minute 9: 2 Reps at #245/#165
Minute 10: 2 Reps at #265/#175
Minute 11: 2 Reps at  #185/#135
Minute 12: 2 Reps at #205/#145
Minute 13: 2 Reps at #225/#155
Minute 14: 2 Reps at #245/#165
Minute 15: 2 Reps at #265/#175
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Mike “SPK”

3 Rounds, Waterfall style in groups of 2-3
25/18 Calorie SkiERG
20 GHD Situps
15 Strict Ring Dips
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Box Brief:
Thursday Feb 7, 2019- Bring a Friend Day- All classes are free to try for new Athletes