WOD - Saturday, 3.21.2015

Anita doing work at FNL II

Anita doing work at FNL II

Congrats to Kaylan on becoming a pediatric resident at Staten Island University.  There's nothing that makes us more excited than people taking the same focus they bring to the gym to their professional lives!  Great job Dr. Shaw!

Announcements!
-- Any of our members know people who are interested trying CrossFit we are offering a FREE Trial Class tomorrow 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 environment.  After party to follow at Jetty in the West End.  Sign-up sheet is at the front desk!  Heats are filling up fast!  Get your name on there!
-- 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

Great job on 15.4!  Who is coming to hit it on Sunday???  

15.4 Leaderboard (apologies if I missed anyone)
Boys

Greg T 96 reps
Ryan O 84 reps
Shaun C (wootwoot) 83 reps

Girls
Janey B - 77 reps
Kaylan S - 59 reps
Amanda P - 58 reps

Sorry -- No weightlifting tomorrow!

9am/10am WOD

Warm up
500 m row
10 burpees 
10 laying toes to pole 

10 deadlifts 50% (of workout weight)
10 deadlifts 75% (of workout weight)
5 deadlifts 100% (of workout weight)

WOD 

EMOM 20

1. Row 150
2. 14 burpees (scale to a number you can hit every minute in 40-50 seconds)
3. 10 toes to bar
4. 6 Deadlift 185/125