Friday 3.8.2019

*There are no 5:30 or 6:30pm Classes this evening -- instead please join us for our Friday Night Lights event starting at 6pm!

"FITNESS" & "PERFORMANCE"

A. Four sets of:Deadlift x 4-6 reps @21X1Rest 45 secondsHandstand Walk x 30-50 feet (or Nose-to-Wall Handstand Hold x 30-40 seconds)Rest 45 secondsGoblet Reverse Lunge x 16-20 reps @ 2010Rest 45 secondsBottom's Up Kettlebell Carry x 50-75 ft each armRest 45 secondsB. Complete as many rounds and reps as possible in 6 minutes of:12 Kettlebell Swings (24/16 kg)8 Burpees

"COMPETITION"

"CrossFit Games Open Workout 19.3"For time:200-ft. dumbbell overhead lunge50 dumbbell box step-ups50 strict handstand push-ups200-ft. handstand walkMen: 50-lb. dumbbell, 24-in. boxWomen: 35-lb. dumbbell, 20-in. boxTime cap: 10 minutes

"ENDURANCE"

2-3-4-5-4-3-2 min pyramid / 2 min restRow, Ski, Run, or Bike seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two minutes hard, two minutes rest, three hard, two rest, four hard and so on.