Fitness Friday 3/3/22

March 2, 2023
Fitness Friday 3/3/22

Schedule Changes

We have removed the 5:40pm class from the schedule on Friday nights for the next 3 weeks. This will allow us to set things up for our Saturday Main Event

We have also canceled CrossFit Kids on Saturday to accommodate our event.

Fitness Friday

The day before the Open is a common rest day for many. If you are not doing the WOD on Saturday, go all out! If you are doing the WOD on Saturday, please treat this as an active rest day. Stay light, just sweat! 

Open Heat Schedule

We will post Open Heat schedules here as soon as possible on Friday. Please check back for more Information. We will send out a text message when content is posted! If your availability has changed, please let us know! 

The Mobility

1/2 Kneel Window 2 Wall

IT Foam Roll

The Warm-Up

For 6:00

:30 Row

Split Stance Squats

Light PG2OH

:20 Bike

Banded Strict Press

Goblet Squat

Kettlebell/DB Jerk

The Met-Con

Every Minute on the Minute for 30:00

:40 work :20 Rest

Minute 1 - Row Max Caories

Minute 2 - Alternating Forward Lunge

Minute 3 - Echo or Assault Max Calories

Minute4 - Plate Ground to Overhead

Minute 5 - Other machine Max Calories

Minute 6 - Alternating KB Clean and Jerk

The Finisher

Hollow Body Hold

Lu Press

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