2/16/16 – Nutrition Seminar Next Thursday!

RANT

Our next Nutrition Seminar is now NEXT Thursday, February 25th at 630pm (as opposed to this Thursday).  Hope to see you there!  Feel free to bring family and friends with you.

Also!  Reminder that we have Endurance Class this evening at 6pm.  This is open to members of all levels.

CrossFit Performance

A. Hamstring/Low Back Mobility

B. Deadlift – 15 min to find heavy single

or

C. Deadlift @21X1, 5×5, rest 2:00

METCON

15 min AMRAP

7 Toes to Bar/Toes to Rings/Knees to Elbows

14 Push Press (moderate)

CrossFit Fundamentals

A. KB Deadlift @31X1, 3×12

B. Def. KB Deadlift @33X1, 3×12

METCON

15 min AMRAP

200m Run

30 Alt. OH Lunges (45/25)

30 Abmat Situps

Endurance Class

SKILL

Foot Pull

METCON

Tabata Sprints

:20 Sprint

:10 Rest

x8