CrossFit – Tue, Feb 18
Ladies 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
Power Snatch (5@75%, 3@85%, max @ 95%)
Metcon (Weight)
12 min EMOM
- 8 OHS 60-65%
- 1 Round Cindy – 5 pull ups, 10 push ups, 15 air squats
- 20 Wall Balls 20/14
Put rounds completed rx or scaled
Weight of OHS is score
Cooldown
3 POS scorpion
prone shoulder
pancake
10 pvc pass thru
10 around the world
10 leg swing
10 OHS
10 Power Snatch
4 rounds Tabata Wall Balls
Barbell:
2x
5 Muscle Snatch
5 OHS
5 Behind the neck press
5 hang power snatch
5 power snatch