SATURDAY

Today we have four couple teams going to CrossFit 516 in Mineola to compete in a Valentine’s competition.  It starts about 10 am.  The teams consist of “Bald and Beautiful “Kmac and Joe Curio, “I hope I’m still Married after this” with Jeanne Marie and Chris Schickler, “Manello Team” with Andrew and Chrissy Manello and the fourth team is “Brotein” with John Zep and Meghan Fredrickson.”

The competition sounds like a lot of fun.  Feel free to come and show your support!

CrossFit WOD:

21-18-15-12-9-6-3

Sumo deadlift high pull 95#/65# RX+ 115#/85#

lateral over the bar burpees

LEVEL 1:

15-12-9-6-3

Sumo dead lift high pull 65#/35#

lateral over the bar burpees

WEIGHTLIFTING CLASS:

Bench press – superset- bent over rows (2 bars)

3 x 5 @ 75% 1 RM

Close grip bench press

 2 x 7-10

Chins ups 5 sets to failure rest 30 sec

Dips 3 x failure

or band 10 reps