CrossFit – Wed, Feb 19
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
Shoulder Press (5@75%, 3@85%, max @ 95%)
Metcon (Time)
3 Rounds
20 Renegade Rows 30/20 (rx+ 50/35)
15 DB Thrusters
20 DB Snatch
Cooldown
Band Shoulder
Bretzel
Kneeling Hamstring
2 min cardio
soldier kick
samson
runners lunge
inchworm
20 Shoulder Taps
10 Push Ups
20 Air Squats
10 windmills
Barbell
2x
5 Bent Rows
5 Shoulder Press
5 Thrusters