THURSDAY
Alright, a couple of announcements. I’m going away Friday through the following Saturday. So we have some schedule changes.
The next two Saturdays will be 8 and 9 regular Crossfit coached by Coach Matt
The weekday morning schedule will be 5:30 and 6:30 instead of 6:45.
This Friday, the 3rd will be similar to an Open gym format. Pam was kind enough to volunteer to open up and I’ll program a wod that will be on the board. Pam will be handling clock and music and get you guys going.
With that in mind, I’m asking that anyone who plans to attend 5:30 on Friday to register by 8pm the night before. If nobody is registered by then, the gym won’t be open until 6:45.
Triib will reflect these changes.
10 Minute Stations
3 Minutes Rest
Station 1
12/8 Cal Ski
12 Wall Balls
12 Alt hanging knee raises/Leg raises
Station 2
500 Meter Standing Bike erg (damper on 10)
8 Bulgarian split squat per leg
8 Jumping Air Squats
Station 3
15 Cal Assault Bike
15/10 Push-Ups
20 Hollow Rocks
Station 4
12/10 Cal Row
12 American KB Swings 35/26
12 KB Curls