February 22, 2018

Tomorrow night: Friday Night Lights!  There’s still time to sign up and participate in the Alpha Open.  Don’t miss out!  Sign up on the whiteboard with your name and tshirt size.  See any of the coaches with questions.

CrossFit: 

Warm Up:
3rds
10 Banded Pullaparts
PA Clean Warmup
5 Burpee Walkups

Strength:
DB Bench Press
All Levels: 4 x 8 (Straight)
*Same weight as 2.6.18*

WOD:
“Day Date”
4rds
20 Wall Balls (20/15)
10 Burpees
5 Clean and Jerks (135/95)

BodyFit: 198

Warm Up:
Get Your Chili Warm
3rds
5 Inch Worms
15 Air Squats
10/10 Russian Twists

WOD:
3rds
500m Row
50-30-10
Wall Balls
MB2T
Rotational Ball Slams