February 23, 2017

Tomorrow it begins: Friday Night Lights!  See myself or the coaches with money to sign up or with any questions on what to expect.  There will not be a 5:30 class on Fridays for next 5 weeks so that we can get FNL moving and not be here until midnight.  Hope to see you all there.

CrossFit:

Warm Up:
4rds
:45 Deadbug
12 KB Good Morning
8 BB Bent Over Row
4 Speed Deadlifts (Light)

Strength:
Deadlift
All Levels: 3RM – go get a PR!

Choose your own adventure
Flex Sesh:
3rds
10 DB Bicep Curls to Shoulder Press
20 Straight Leg Lifts

Interval:
500m-400m-300m-200m-100m Run
:90 Rest between efforts

BodyFit: 084

Trunk:
3rds
10 Side Pillar with hip kiss (R then L)
:30 6in Hold

WOD:
“Triathlon”
10cal-20cal-30cal-20cal-10cal
AD
Row
100m-200m-400m-200m-100m
Run
*Complete 10 cal bike, 10 cal row, 100m, then proceed