FRIDAY NIGHT LIGHTS – TOMORROW MARCH 23, 2018

18.5 heats start at 6 pm.  We’ll be grilling up carne asada and citrus-spice chicken.  BYO beverage and some street taco fixins and/or a side dish to share.  Lets cap off the 2018 open season ANIMAS style….

 

WOD

LIFT: 5×9 Rack Pull

WOD:  21-15-9

CTB pull ups

Row for calories

Post WOD Mobility: Happy Baby, 2 min; Upward dog, 1 min, Quadruped wrist flexor stretch, 1 min; Rig lat. stretch, 1 min; Rig hamstring stretch, 1-2 min each; Wide knee child’s pose, 2 min.

 

WOD 11/22/17

Image result for thanks giving buffet crossfit

Reminder 5:45 and 7 pm classes are cancelled. Gym closes at 5:30 pm today! 

WOD: THANKSGIVING BUFFET for time:

Five rounds of:

5 pull-ups

10 push-ups

15 air squats

Four rounds of: 

8 HSPU

15 KB swings (53/35 lbs)

Three rounds of: 

15 box jumps (24/20″)

15 knee to elbow

Two rounds of: 

20 wall balls (20/14 lbs)

30 sit-ups

One round of: 

50 burpees

 

Post WOD Mobility: Athletes choice