WOD 02/16/15

1 Board press: Heavy single

WOD: For time:
6 Shoulder press (155/115 lbs)
20 Knees to elbows

Post WOD mobility: Scapular and lat. dorsi smash with lacrosse ball,
                                 doorway pec major stretch

11:00 Strength Class: Max Effort Lower
Lift: Overhead squat, heavy single
Accessory work: 3 x 3-6 heavy front Squat, 3 x 9-12 barbell good mornings,
banded lat. pull downs 3 x 8-10, strict TTB 2 x 15-20
Mobility: Hamstring and glut smash, followed by glut and hamstring stretches


The following will schedule changes will take place beginning the week of 2/22/15, in order to accommodate the CrossFit Open WOD schedule and the number of athlete’s we will have participating.  We are excited to have so many of you participating already and we thank you for your patience with the following changes.
*Thursday (6:30 pm) Mobility class will move to Wednesdays at 6:30 pm.
*Sunday 9 am WOD will change from a structured class to Open Gym time from 9-11 am.  We will still program a WOD for that day, but it will not be a structured class.  Once the Open has concluded, your Sunday structured 9 am class will return. 
 Here is your 2015 CrossFit Open WOD schedule for the 5 weeks:
Thursdays 6:30 – 8 pm 
Fridays 3 – 4:30 pm
Saturday 10 am – 12 pm in Open Gym
Sunday 9 – 11 am in Open Gym
Sign up sheets will be available each week for heat times, and spots are first come, first serve.  Heat sign up times will be the time you begin your judged WOD.  You will be responsible for warming up and setting up your equipment, so arrive at least 20 minutes prior to your start time.
If alternate arrangements need to be made, we need to you please let us know ASAP.  These arrangements should be made through either Jesse or Steph only.  Thanks!

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