2/23/17 – Sign Up for Friday Night Lights

lee lunging


If you’d like to participate in our first Friday Night Lights this Friday please be sure to write your name down on the sheet on the front desk so that you are included in a heat!  If you aren’t going to be in the gym between now and then just shoot an email to Isaac and she will add you in.  Hope to see you all there – it’ll be a good time!

Also, reminder we have our February Nutrition Seminar tomorrow (Thursday) at 630pm!

CrossFit All Levels

A. Hollow Body Hold – 5x:60, rest :30

B. Foam Roller Body Saw – 5x:60, rest :30



Odd: AMRAP Knees to Elbows

Even: AMRAP Wall Balls

*score = total reps


A. Deadlift – find 2 rep max

B. 1 Press + 2 Push Press + 1 Press – find a heavy complex in 6 attempts


Complex from B @80%

D1. Lateral Single Leg Step Ups – 3×5 each way

D2. V-Ups – 3×10


6-8 x 200m Run, 200m Jog Recovery