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