Support your box guys!!

This Friday our WOD  will be the Reebok CrossFit Games Open WOD 13.1

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Cheer on your teammates

Every Friday will be the Open Wod in your class with your coach and at 11am on Saturdays.

THIS SATURDAY

Come celebrate the CrossFit Open at the Box. Come do the wod at 11am and then BYOM (Bring your own MEAT) and drinks. Let’s grill out at the box and celebrate. We will provide some paleo sides (if you want non-paleo feel free to bring). Let’s have a good time and kick some 13.1 butt! If you are registered for the open, you should be getting an invite to the grillin!

SATURDAY

Open Gym 9:30am

 

 

Monday

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)

50 heavy Russian swings.

Strength
Back squats
5-5-5-5

Front squats at tempo
32X0
3-3-3-3

Wod

21-15-9
Power clean 135/95
Burpee box jump. 24/20

MADMOBI

Knee on the wall
Hamstring up n over
Roll calves on barbell
Press ups.