Wednesday 3.30.16

Here’s the news we’ve yet to announce regarding CrossFit OSA….

Last week Coach Anthony was offered a full time coaching position at CrossFit XT in Hawthorne, NY. As you all know Anthony was only with us part time; he also had a full time job doing electrical type work for a company. XT offered him a great deal, and we are happy to see him now allowed to follow his true passion full time. At the same time we are sad to see him go. He was with Coach G and OSA from the very beginning, even before we were a CrossFit gym. It’s going to be hard not seeing those abs every day.

This or next week will be his final classes with OSA. Although he won’t be coaching anymore, he’ll always be a part of our family. Make sure you talk to him if you see him before he goes. He may be around from time to time or working out with us on weekends.

This is why we’re trying to reorganize the coaches schedule, and may also be making changes to the actual class schedule. So keep your eyes peeled!

 

FITNESS

A) METCON: “Crème Brulee”
Teams of 2 – AFAP
15 Pull Ups/20 ring Rows
20 Russian KBS@Heavy
30 Toes to Bar
40 Burpee Broad Jumps
50 DB Thrusters
60 Double Unders
15 Pull Ups/20 ring Rows
*Partner Must Hold Pair Of DB’s While Other Partner Works*

 

PERFORMANCE

A) METCON: “Crème Brulee”
Teams of 2 – AFAP
10 Muscle Ups/C2B
40 Russian KBS@Heavy
40 Toes to Bar
40 Burpee Broad Jumps
40 DB Thrusters@35/25
80 Double Unders/try to get 10 double unders if you struggle with them
10 Muscle Ups
*Partner Must Hold Pair Of DB’s While Other Partner Works*

OR

Individual – AFAP
10 Muscle Ups/C2B
20 Russian KBS@Heavy
30 Toes to Bar
20 Burpee Broad Jumps
30 DB Thrusters@35/25
60 Double Unders
10 Muscle Ups

 

Ant

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