FRIDAY

This Saturday is Flex on the Beach competition in Long Beach. Start time is approximately 11:00. It’s going to be a great day for a beach competition. Try to come out and show your support for our teams. They’ve been practicing for a few weeks. We will still have classes at 8 and 9. Open gym is cancelled for the day at 10 am. The weightlifting class will resume shortly on Saturday’s at 10 am. I’ll keep you posted.

GROUP WARM UP:

Amrap 5 min

150 m row

20 du’s

STRENGTH:

Push jerk

1/1/1/1/1

CrossFit WOD:

5 rds:

20/15 cal row

10 t2B

30 du’s

LEVEL 1:

15/12 cal row

10 medball situps

30 singles