Inappropriate Friday!

 

What is Inappropriate  Friday? Coach Nikki and her 5:30am “SpaFit” class decided that each Friday morning (with consent) that they should play inappropriate music while getting their wod on. Coach Nikki has been the 5:30am coach for about 4 years and it was time to hand the reigns off to another person and let her sleep in for a while.

“The end of an era. Thanks for all the PR’s, epic fails, blood, sweat and inappropriate Fridays. As much as I won’t miss my alarm clock, I’m going to miss this crazy group of CrossFitters more. Thanks for the memories SpaFit.” – Coach Nikki

So the new Coaching schedule is as follows:

MWF: 5:30am at the Clinic:  Coach Carson Thomas (the smooth operator)

T/TH: 5:30am at the Clinic: Coach Jon Mears (our newest coach (and punk rocker), but he has a lot of experience!)

MWF: 5:15am at The Box: Coach Stacey – you early morning birds better be ready for her enthusiasm and mobility!

T/TH: 6:30am & 7:30am at the Box: Coach  Austen Cochren (the Marine)

We are excited for the changes, because each one of our coaches brings a different personality, training style and flair to our classes.

REMINDERS

Saturday – Open Gym 9:30am

Sunday – Re-Flex (you KNOW you need it!) 9:00am & 5:00pm

CrossFit Open – next week!

Don’t miss your chance to win a free unlimited month and some Reebok Oly  Shoes!

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
50 heavy Russians

Skill
15 muscle ups for time

Rest

Wod
Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups

MAD MOBI
Knee on the wall
Shoulder bully
Lat stretch band.
Hamstring up n over
Press ups

 

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