Friday, March 28, 2014

Remember the Free "Trial" workout this Saturday at 9 a.m. Please arrive 10 minutes early to meet the coaches and complete a waiver.

Thanks to everyone that came out last night and watched the "live" announcement of 14.5!!!  Sam Briggs was awesome!!!


Arm/Leg Swings
2 rounds of:
Accumulate 1:00 in the bottom of squat
10 Push-ups
10 Wall Squats
10 DB Presss

WOD
Conditioning
15:00 Ladder of:
3 Thrusters 75/53#
3 Bar-facing Burpees
6 Thrusters
6 Bar-facing Burpees
9 Thrusters
9 Bar-facing Burpees
12 etc.

CrossFit Open athletes
WOD
CrossFit Open 14.5
21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65#
Bar-facing Burpees

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