WORKOUT OF THE DAY, MARCH 3RD 2016

CrossFit Open WOD 16.2 is announced on Thursday at 3pm!  What are your predictions?  Overhead walking lunges, burpees?? Ha! We will be at the box watching the announcement live! If you are out and about feel free to stop in and watch with us!

Although the Open is really about YOU vs YOU, we will be given prizes to our first place winners in the Rx Male/Female divisions and the Scaled Male/Female divisions. 

Remember if you are signed up and are wanting to get your score validated (Judged) please do your best to make it to Friday Night Lights between 5-7pm. Ask those that attended last week…it was Electric!  As soon as we know the WOD we will put up Heat Sign Ups for Friday Night Lights. There will be a make up time Monday from 10-11am. We will be programming 16.2 for classes on Friday BUT our Coaches will be focused on Coaching class and not validating during class time.  This goes for our Drop In Visitors as well.  If you have any questions please feel free to contact us via email. 

3..2..1..Go! 

WOD:

#pre-show

10-20-30-20-10

Ball Slams 

Jumping Split Lunges (R/L is 2)

Push Ups (Rx+ Bench Press 95/65lbs)

*Start each round with a 400m Run

Ex: 400m Run 10 Ball Slams, 10 Jumping Split Lunges, 10 Pushups/Bench Press  

**This WOD has no barbell so the UnLoaded version will be the same but llike all WODs it can be scaled!!

CASHOUT: 

Tabata Hollow Rocks

:20 work/:10 rest for 8 cycles

 

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