Happy St. Patrick's Day!
-- Any of our members know people who are interested trying CrossFit we are offering a FREE Trial Class Saturday March 21, 2015 at 12:00pm. Call the office 432-2102 for more info.
-- FNL 4 is next Friday starting at 6PM. We'll be taking on 15.5. We strongly encourage everyone to throwdown in this awesome enviroment. After party to follow at Jetty in the West End.
-- The Explosive seminar is coming to Active Life! Today's workout was a quick preview of some of their teaching techniques. Signup @ http://xwod.ticketleap.com/kip/ -- 4/18/2015!
Only two more weeks in the Open -- where do you stand?
Custom Leaderboards are online... perhaps some friendly wagers between your friends?
Gym Overall - https://games.crossfit.com/lboards/result?id=660719
Boys Only - https://games.crossfit.com/lboards/result?id=660916
Girls Only - https://games.crossfit.com/lboards/result?id=660933
Results coming tomorrow!
20 PVC Straight Leg Deadlifts+Pass Throughs
10 PVC Rotations Left
10 PVC Rotations Right
10 Beat Swings
With an empty barbell: 3 sets
5 Good Mornings
5 Back Squats
5 Behind the Neck Snatch Grip Push Press
5 Overhead Squats
5 Hang Power Snatch
In 20 minutes:
3x3@75% or heavier by feel
Power Snatches (115/75)
Toes to Bar
500 m row
10 beat swings
20 wall balls
EMOM 12 min
Odd minute 15 KB swings
Even minute 10 HR push ups
4 RFT - 12 KB Thrusters 35/26# (6 each arm)
12 jumping lunges