CrossFit – Fri, Feb 7
Presidents Day 2/17 8:30 & 9:30 only – reservations neededLadies Night Out – Thursday, February 20th 6pm @ Canyon Club Danville.Intramural “Open” Community Event.  Sat March 1st, 8th, 15th.  1 Wod, 1 Game, randoms teams drawn each day.  A new theme each week, endless fun, and a brunch & drinks each day to celebrate as prizes are passed out.  This event is suitable for all levels of CF.  Points awarded for guests too – so bring friends and family.
Age categories: Teens 14-17, Adults 18+.  If you're doing the CF Open as well, sign onto the Main site and get signed up for that – we will have judges for you.
Regular classes will NOT be held on these dates.  $50 per participant.  It's ok if you cannot make all 3 dates.

Warm-up

20 Jumping jacks

10 alt runners lunge

10 inchworms

10 coassack Squat

Empty Bar

2x

5 thruster

5 power snatch

5 push jerks

5 hang squat clean

5 OHS

Tommy Mac (Time)
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

45 min CAP

Cooldown

Band overhead stretching

band hip flexor

½ kneeling thoracic