Monday 11.14.16

Courtney & Michelle killed it Saturday at Branford CrossFits WODUp Nation competition! There was some fierce competition, but they did great on every workout and made OSA proud :]

Coach G’s team came in 2nd place, just missing 1st by one point! It was a tough field of competitors and they managed two 2nd place and one first place finish in the workouts!


Bowling was a success!! So glad everyone could come out.. it was probably our biggest Outting yet!


STRENGTH: Pause Front Squats
w/s – 3-2-2-1-1-1

-3s Pause in bottom-
-Start at 65%, go from there-
WOD: “Bramblin’ Man”
Every 3 minutes x Failure
8 Calorie Row
8 Burpee over bar
8, 12, 16… Thrusters

LEVEL 3 – 85/55
LEVEL 2 – 65/45
LEVEL 1 – cut off 2 reps on row/burpee, thruster reps are 6, 9, 12…



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