2/24/16 – Let Us Know You’re Doing Friday Night Lights!


If you are planning to participate in our Friday Night Lights Series this Friday please write you name on the list on the front desk so we can put together heats and have Friday run as smoothly as possible.  This Friday is brought to you by Sycamore Brewery – looking forward to having them in and supplying our beverages for the evening!

CrossFit Performance

A. T-Spine Mobility

B. OH Mobility

C. KB Swing Tech work – 10 minutes


20 min AMRAP

15 KB Swings

200m Run

15 DB Thrusters

200m Run

Dose Response: Maximum Aerobic Power – Choose loads for the KBS and DB that will allow you to maintain an 85% sustainable output for the entire duration.

CrossFit Fundamentals

A. Deadlift Review – 3×10


EMOM x 18

Min 1: 8 Deadlifts (moderate)

Min 2: 50 – 75 Single Unders

Min 3: 7 – 10 Lunges (each leg)