Announcements
Saturday February 11th is Bring a Friend Day for 7am and 9am classes.
Feb 18th and 19th Atlantic States Weightlifting Meet
Gym is Closed that weekend
Crossfit games open!
CrossFit Crag – CrossFit
Warm-up
Lax Ball: Pec and lats
Foam roll: Quads and glutes
Side Lying windmill 15 each side
Back Squat (4-4-4-4-4)
Starting above 60%
Working up each set
Shoulder Press (3-3-3-3-3)
Starting above 50% and increasing each time if possible
Metcon (5 Rounds for reps)
5 x 600 m row
1:30 rest between each
Optional cash out