Don’t Forget to Submit your 17.3 Score
Still a few scores missing. Don’t forget to submit before 8pm tonight. Sooner if you can to avoid server issues
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March 2017
WOD: Back Squats, RMUs, T2Bs, WBs, DUs
Monday Workout Of the Day WOD 1 E3MOM for 12min 5 Back Squats (75%) 3 Ring Muscle-Ups WOD 2 1min AMRAP Max Back Squats (65%) WOD 3 6 Rounds… 5 Toes to Bar 10 Wall Balls (20/14) 15 Double Unders
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WOD: Jerk, Pistols, Row, Thrusters, Pushups, DUs, Shuttle
Sunday Workout Of the Day WOD 1 E2MOM for 10min 1 Split Jerk 10 Pistols WOD 2 20 Cal Row 30 Thrusters (95/65) 40 Pushups 50 Double Unders 60 Yard Shuttle
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WOD: 17.3
Saturday Workout Of the Day CrossFit Open 17.3 Prior to 8min… 3 Rounds of 6 Chest-to-Bar Pullups 6 Squat Snatches (95/65) 3 Rounds of 7 Chest-to-Bar Pullups 5 Squat Snatches (135/95) Prior to 12min… 3 Rounds of 8 Chest-to-Bar Pullups 4 Squat Snatches (185/135) Prior to 16min… 3 Rounds of 9 Chest-to-Bar Pullups 3 Squat
Squat Snatch Workshop
17.3 is Squat Snatches! If you are interested in some last minute fine tuning of your Snatch, Danielle will be running a workshop on it tonight in Oly at 7pm in the PT room.
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Kids Schedule Next Week
Quick note regarding our kids classes during March break next week. No Tuesday class. One combined class only on Thursday at 4pm
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February Athlete of the Month
Congratulations to our February Athlete of the Month, Nathan Klages! Nathan started training with us in our Bootcamp classes back when the gym first opened in July 2013. Since then he has become a key member of our community and has steadily improved his overall fitness each year. This is his second year participating in
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WOD: DUs, SDHPs, BFBs
Friday Workout Of the Day Partner WOD 30min AMRAP in relay… 30 Double Unders 20 Sumo-Deadlift High Pull (75/55) 10 Bar-Facing Burpees
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WOD: BOR, GSUs, RTs, KB Snatches
Thursday Workout Of the Day LIFT Bent-over Row 4×8 WOD 15min AMRAP 2+ Goblet Step Ups (53/35) / (24/20) 2+ Russian Twists 2+ KB Snatches
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WOD: Deadlift, DUs, WBs, MBSUs, Cleans
Wednesday Workout Of the Day WOD 1 E3MOM for 12min 3 Deadlifts (80%) 30 Double Unders WOD 2 14min AMRAP 40 Wall Balls (20/14) 30 Med Ball Situps 20 Power Cleans (135/95)
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