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….
LIFT: 5×9 Rack Pull
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.
GYM IS CLOSED TODAY
Ellie is inviting everyone to join her at 9 am at Burg Park to run the Turkey Trot with her!!
Reminder 5:45 and 7 pm classes are cancelled. Gym closes at 5:30 pm today!
WOD: THANKSGIVING BUFFET for time:
Five rounds of:
15 air squats
Four rounds of:
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)
One round of:
Post WOD Mobility: Athletes choice
Lift: Bench Press 3×12, superset with 3×12 Ringrows
WOD: 8 min AMRAP of:
8 Push Press
Post WOD Mobility: Scapular smash with lacrosse ball, 3 min each; Box prayer stretch with bands and dowel, 2 min; Rig Achilles stretch, 1-2 min each; Rig pec stretch, 1 min each.
Do you want to get started for FREE? Save yourself $80 and beat the New Year’s rush! We are offering one more Free All-in-One Essentials class on Saturday 12/02/17 at 8 am. This class is required for all new members without previous CrossFit experience. Message us now to reserve a spot or to try out a free trial class first.
WOD: 5 rounds for time of:
Walking lunges around the rig
10 jumping squats
Post WOD Mobility: Glute smash on roller, 3-4 min each side, then, seated glute stretch and or/cow face pose, 2 min
WOD: 8 rounds with a partner for time of:
10 Medball Cleans (20/14)
15 Medball Sit-ups (20/14)
*One partner rows while the other does the work then switch
Post WOD Mobility: Partner or roller adductor smash, 4 min each, the, frog stretch and wall adductor longus stretch, 2 min each
Active recovery day: *Not for time, for movement quality, pose running only, breathe through nose:
30 pull ups
30 push ups
30 air squats
30 strict toes to bar
Mobility: Barbell Achilles/Ball calf smash, then, gastroc. stretch, 1 minute each and rig Achilles Stretch, 2 minutes each
Thank you to all who serve and have served, we are grateful beyond measure. We’d like to remind all veterans of our everyday 20% discount (for all military, veteran, fire, and police) on all unlimited monthly memberships and punch cards. And if you are a newly joining member we are happy to take an additional 10% off your first month.
Strict Press 5 x 10
3 rounds of: 3 min AMRAP:
20 total grasshoppers
10 Sumo DL High pull (75/55 lbs)
1 minute rest
Mobility: Seated butterfly, 1 minute
Frog stretch, 2 minutes
Pigeon, 3 minutes each
WOD: 5 rounds (not for time)
Farmers carry around the rig unbroken(score heaviest load)
400m sprint(score fastest time)