Fundamentals – We meet tonight @ 6pm.

NEW FUNDAMENTALS – We will be running two Fundamentals classes simultaneously.  Both will start on Monday, March 15th.  They will follow these schedules –

  1. Monday/Wednesday @ 5am and Saturday @ 9:30am
  2. Monday/Wednesday @ 6pm and Saturday @ 9:30am

Monday AM/PM and Wednesday AM/PM classes mirror each other, so if you can’t make the 5am, come to the 6pm and vice versa.  Both classes will meet on Saturday mornings as one group.  If you know anyone who was interested and couldn’t make the times, please make sure they know we have opened a new time slot.  Thanks!

CrossFit 908 Night Out – Thursday, March 11 @ 8pm.   Is this a good night for people?  Please respond in the comments section.  Thank you.

Today’s Links

Niel coming out of the bottom of a Dumbbell ThrusterNiel coming out of the bottom of a Dumbbell Thruster

Karen locks it out!
Karen locks it out!

Schedule –

  • Foam Roll / Mobility Warm up
  • Warm up the Deadlift, HPC and Push Jerk with some light weight.
  • Strength – WOD – “DT” – 5 rounds for time
    • 12 Deadlift (155/105)
    • 9 Hang Power Clean
    • 6 Push Jerk (Split Jerk)
  • Sprints – Tabata Box Jumps – (24/20) – 8 rounds of 20 seconds work followed by 10 seconds rest
  • L-Holds – Work up to 2 total minutes of holds – rest 30 seconds between attempts
  • Stretch