7 days and counting…

Anyone else remember Kathy killing the Thruster/c2b wod in the open last year?

REMINDERS

Open Gym – Saturday 9:30am

Re-Flex – Sunday 9am & 5pm

The CrossFit Open

March 6th – get registered!!!

Open Wods will be judged at Friday workouts and Saturdays at 11am!

The Big Intro

What is this? It will be one big intro to explain to new people what we do, why we do it and why we are so awesome!

If you refer someone to The Big Intro and they register and show up, your name goes into a drawing for a giftcard to Pluckers!

When? March 23rd 9am – 11am at the Box.

For more INFO

REGISTRATION

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Strength/Skill
30 strict toe 2 bar

From the rack

Thrusters
3-3-3-3

Amrap in 5 minutes
10 OH squats 95/65
10 barbell burpees.

Rest 2  minutes

Amrap in 5 minutes
15 Kb swings
10 toe 2 bar

Rest 2 minutes

Amrap in 5 minutes
15 Thrusters 95/65
16 Walking lunges (steps)

MAD MoBi
Knee on the wall
Hamstring up n over
Lat stretch band
Shoulder bully

 

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