Monday 2/22/16


1. The open starts this week! Don’t hesitate to sign up so we can show the world how fit OSA is! Workouts will be released Thursday nights at a live announcement you can watch on CrossFit Games Home. This workout will be Fridays workout. We will have the normal morning classes, but at night it will be more open gym-ish style. We may do a 4:30 class, but around 5:00pm or 5:30pm we will start doing heats of people going through the workout so we can cheer each other on! It’s a lot of fun if we get a bunch of people, you can even come just to cheer everyone on. Don’t miss our Friday Night Lights!

2. Coach G and Anthony’s Danbury Madhatters Amateur Grid League team crushed it this weekend winning 10/11 races! The 2nd half of the season starts in June and will now be in New Haven instead of Massachusetts, so hopefully people can come watch now that its closer!


– 10 min lax ball
–Scap Warm Up: 2x
10 Scap Push Ups (can be done from knees)
15 Rotator Cuff (per side)
…then band warm up

b) STRENGTH: Turkish Get Ups
12 minutes to find 2RM per arm
*L3 use BB coach will decide*


c) STRENGTH: Deadlifts
w/s – 3×3@80%
w/s – 3×10 RDL



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