We will be having a bit of an open house Friday night from 5-7. It is midnight madness around town Friday night so I thought it would be cool to have some open gym along with some fun mini competitions and then a team WOD from 6-7. If you know of anyone that is interested in CrossFit please bring them along or send them down! Danielle is making some tasty treats to lure some people into our cult... I mean facility.
Just a note to please be careful with the new bumper plates. Those high temp plates are a little bouncier than what we are used to! We will be informing a "guide it down" rule, meaning we need to keep a hand on the barbel to keep it from bouncing and getting into other peoples work space, and to save your teeth.
Prep
5 min monostructural
coach's choice dynamic
Shoulder mobility
Burgner warm up
Strength
Clean and Jerk
2-2-2-2-2-2
70-75-80-85-85
Clean pull
2-2-2-2-2-2
75-80-90-90-90
Conditioning
8 min AMRAP
50 doubles
40 Wall Ball Shots
30 Pull ups
Recovery
5 min easy walk
Couch stretch 2 min per side
50 W pulls
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