Wednesday 3/19

Update on Friday guys.. This week we will hit the Open WOD for the class workout on Saturday. Friday Coach G will be heading down to Downstate CrossFit to hit 14.4 with Alex Nettey (A really good CrossFitter) at 7:00pm. All are encouraged to come out and cheer on or even hit the WOD (They are having people sign up for the WOD if they want to do it. So  if you want to message them!)

Otherwise there will be a 4:30 & 5:30 class and OPEN GYM 6:30-7:30pm Friday night (Coach Ant has PT and will be there all night).


GAUNTLET: “Ring of Fire”
AMRAP 6, Ascending reps (1, 2, 3, 4…)
Front Squats@we’ll pick an appropriate weight (approximately 115/75)
Everyone gets in a “circle” with a barbell at their feet. When the clock starts the group has 6 minutes to accumulate as many front squats as possible. The catch is they go 1 at a time and cannot drop the bar from the front rack position. If they drop the bar they must do ________ before they can join the group again. When they rejoin the group they will start at whichever number of reps the group is on. Safety grip for the front squats is allowed.

5 Power Cleans@135/95
30s Side Plank (left)
10 SDHP@53/35
30s Side Plank (right)

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