Strength Sunday

Pendlay Rows x 8
Max chin-over-the-bar hold
*Complete 4 sets, resting 90-120 seconds between sets. These movements are to be performed as a superset, meaning they are performed back-to-back with limited rest.

 

Accessory: 3 Rounds Not For Time

15 GHD Sit-ups
15 Banded Good Mornings
15 Back Extensions
15 Band Pull Throughs

 

Box Brief: Schedule Update

The changes below will become effective Monday, April 11th
Mobility Class
Wednesdays 9:30am
Sundays 10:00am
We will be adding a 30 minute mobility class twice a week. The class is free and open to members. If these classes are popular and regularly attended we would like to add additional mobility classes to the schedule.
Competitor’s Class
Sundays 3:00pm
This class will be open to any member, regardless of skill level, who is interested in upcoming and future CrossFit competitions.
CrossFit Class
Sundays 9:00 am
This is an additional Sunday morning CrossFit class.
Joe

Joe