CrossFit – Mon, Feb 17
Presidents Day 2/17 8:30 & 9:30 only – reservations neededLadies Night Out – Thursday, February 20th 6pm @ Canyon Club Danville at the Livery – Suite 204 Sycamore Valley Rd Suite WWhy 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. Last day to sign up 2/22,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.
LAST DAY TO SIGN UP 2/22 by 10am
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.
LAST DAY TO SIGN UP 2/22 by 10am
Warm-up
EMOM
4 min
2 front squat
2 power clean
2 squat clean
add weight
Front Squat (5@75%, 3@85%, max @ 95%)
Metcon (Time)
min 0-5
2 rounds
20/16 cal row
12 front squats 115/75 (rx+ 135/95)
Metcon (Time)
min 54-10
2 rounds
10 power cleans
15/12 cal BIKE
Metcon (Time)
min 10-15
3 rounds
10 power cleans
10 burpees over the bar
Cooldown
kneeling wrist
pigeon
couch
Fish Game
carioca
Soldier
Runners Lunge
3 squat 3 step
side lunge