Feb 18th and 19th Atlantic States Weightlifting Meet
Gym is Closed that weekend
Crossfit games open!
Sign up at
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


Lax ball: Pec and glutes

Foam roll: Hamstrings and Glutes

Pigeon stretch and dead bugs

“Marston light” (AMRAP – Rounds and Reps)

20 min AMRAP

1 deadlift 335/235 (rx+ 405/275)

15 burpees over bar

10 toes to bar
Weight cannot exceed 85% of 1 rm

That is a good guideline for those scaling

Categories: W.O.D.