CrossFit – Sat, Feb 15
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.Why Can't I Lose Weight? Join us 2/27 6:30pm in person or zoom for our next nutrition course. Open to all. $25 per participant.
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.Why Can't I Lose Weight? Join us 2/27 6:30pm in person or zoom for our next nutrition course. Open to all. $25 per participant.
Warm-up
Accessory Work
3x
8 slant board goblet squat
8 single leg rdl
8 bulgarian split squat
8 ATG split squat
8 Nordic
10 Low Coassack transitions
EMOM
3 min EMOM
3 thruster
3 power clean
Metcon (Time)
For Time
30 thrusters 75/55 (rx+ 95/65)
30 Power Clean
rest 1 min
20 thrusters 20 Power Cleans
rest 1 min
15 thrusters
15 power cleans
rest 1 min
10 thrusters
10 power cleans
rest 1 min
5 Thrusters
5 power cleans
16 min CAP
Cooldown
Couch
½ kneeling thoracic rotation
kneeling wrist
Soldier
Samson
inch worm
runners lunge
3 squat 3 step