WOD 02/09/16

Skill work: Proper push up mechanics review; Achieve 30 for quality
WOD: 3 rounds for time of:
400 m run
15 Overhead squats (95/65 lbs)
10 L pull ups
Post WOD mobility: Oblique smash with foam roller and side stretch over med ball, 2 minutes each

11:00 am Strength class:
Lift: Bench press 9 x 3: 50% bar, 30% chain

A few announcements:
-Our next ACF Social Adults Date Night is rescheduled to 2/27/16, from 2/13/16.
-The Reebok CrossFit Open begins February 25th and runs 5 weeks, through March 28th. It’s open to all ability levels and ACF’s heat schedule for this year will be released very soon. Ask a coach for more info or check out the website.
-Our next In-House Competition is scheduled for Saturday 2/20/16 at 9 am, just before the Open begins. Get in the competition spirit by participating or just come cheer your peers on. Registration is $35 and all proceeds will go towards new equipment for your gym.
-Hoodie and Sweatpant orders will be taken until Friday, order sheets are in the lobby.
-The gym will be closed Saturday 2/13/16 so that as many members as possible can go participate in a 5k benefiting Kristen Dugan, the wife of Jeremy Dugan, a FFD firefighter. Saturday’s official WOD is this 5k so let’s get a big ACF team together and get it done.

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