Wednesday, February 13, 2013

Great job Betsy & Heidi for taking on the CrossFit Mobility cert in Atlanta this past weekend!! 

Saturday's 10:00 class is being cancelled in lieu of box maintenance and repairs.  
If you have some spare time on your hands any and all help would be appreciated.


Kyle from No Excuses CrossFit taking a quick pic with Betsy at the Mobility cert!!!

I forgot to post this Monday so I apologize for the late notice. There won't be a 6:30 p.m. class this Thursday, Valentine's Day, which means you have no excuse not to spend a nice evening with that special someone. 
       
2 rounds of:
10 Arm Swings/Circles
10 Leg Swings 
10 Good Mornings
10 Walking Lunge
10 Ab-Mat Sit-ups

MOD
Strength
Back Squat :03 pause at the bottom
3-3-3-3-3
(have a partner count your :03)

WOD
Conditioning
60 Ab-Mat Sit-ups
30 SDHP 75/53#
40 Hollow Rocks
20 SDHP
20 T2B
10 SDHP

Optional
Recover then Cash-out with:
Double Unders
100 recommended, scale up or down as needed

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