Announcements
Feb 18th and 19th Atlantic States Weightlifting Meet
Gym is Closed that weekend
Crossfit games open!
Sign up at games.crossfit.com
Monday Presidents Day
Only 630, 9am, 430, 545 (no 7pm, 12pm and 515)
Sat Discussion 3/4 at 8 am
Rowing technique and efficiency (w/nate and chris Blake)
CrossFit Crag – CrossFit
Warm-up
Lax ball: pec and glute
Foam roll quads
Side lying windmill
Bench Press (Build to a heavy 4 )
Metcon (AMRAP – Rounds and Reps)
12 min Amrap
30 double unders
12 db squat thrust step ups
10 push ups