Brewology is not able to accommodate the extra dinner guests, so we are changing tomorrow night’s venue to Buckleys.
Please spread the word!!
We will be watching the Open announcement LIVE next Thursday at 8PM.
During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. After next week’s announcement Janel and Matt will be doing the first WOD.
Come, watch, cheer and have a beer……:)
WOD-
4 RFT:
400m Run
25 Pull Up
50 Push Up
75 Air Squat
Stan Wong 5K, no classes today.
“Scooter” On a 35-minute clock with a partner: 30 Min AMRAP: 30 D/U 15 pull-ups 15 push-ups 100 meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift. Yes both lift on the same bar at the same time. For the AMRAP, have one partner work while the other rests, switching after a full…
Strength: 16 min E2MOM Back Squat 4 Back Squats 50-70% 15-12-9-6-3 HR Push Up DB Hang Clean & Jerk 50/35 Box Jumps 24″/20″
CrossFit Total 1RM Strict Press 1RM Back Squat 1RM Deadlift
Happy Birthday Sarah!!! As many rounds in 29 min 5 Man Makers 25/15 13 Weighted step ups 35/25 5 Wall Climbs 13 Pistols 5 M/U’s 13 GHD/Weighted Sit Ups 35/25
Deadlifts; 10 @ 55% 10 @ 65% 8 @ 75% 6 2@ 80% 4 @ 85% 2 @ 90% 16 min AMRAP 10 Floor Press 20 Weighted Sit-Ups 10 SDHP 20 Hip Extensions/ Good Mornings