Announcements Thursday 15th GYM Closed after 10am * Endurance Class meeting by Pilot House Down town on River St (bridge side) at 12pm; call Clark for directions (910) 617-6665 Friday 16th LOOP OFFSITE WOD 5:30am, 12:00pm, & 5:30pm CrossFit 12:00pm, & 5:30pm Foundations * Meet at the bathrooms at Wrightsville Beach Park 5 min Prior to Class time Saturday 17th OFFSITE WOD 9:00am CrossFit 9:00am & 9:30am CF KIDS * Meet in front of new gym. 6416 Amsterdam way Sunday 18th & Monday 19th CLOSED for final move and cleaning Tuesday 20th First WOD in NEW FACILITY! Main - CrossFit View Public Whiteboard: bit.ly/1y3gPMx WU: Think Tank Special (No Measure) AD, Row, Run, or DUs 30 sec @85% 30 sec @50% x5 + 5 min mobilize specific to movements in WOD + 5 min Skill Practice specific to movements in WOD A1: OH Lunges (4x8-12) A2: Metcon (No Measure) A2. Eccentric HR Push Ups @31x1; 6-10×4; rest 90 sec * 3 sec down/1 sec at the bottom with release of hands/explode up/1 sec locked out at top of plank B: Metcon (AMRAP - Reps) EMOM for 18 min for MAX REPS 1 - 30 sec max ab mat butterfly sit ups 2 - 30 sec max wall balls (20/14; 10ft all) 3 - 30 sec max cal row * keep track of total rep COACHES MOBILITY TIME Mobilize with your Coach for the remainder of Class
Posted on: Fri, 16 Jan 2015 00:20:28 +0000
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