Friday

RE-TEST Back Squat on MONDAY. Front Squat on THURSDAY 

Jason and Bobby talking strategy for their 350 MS Burpees…

hhaha…"just don't stop"

NEXT WEEK:

WE WILL BE CLOSED FRIDAY-MONDAY. Regular hours back to normal on Tuesday.

CrossFit TakeOver is hosting MURPH on Monday! Register here:  http://www.tridentfrog.com/events/

Sign up for a heat here: https://docs.google.com/forms/d/1k0MfIO5WO4Y0bn0WZLfMdmss79FNrtIwrtoSa6GY86M/viewform

WOD
500m Row
15 Clean & Jerks 135/95
15 Lateral Jumps
15 T2B
15 Burpees
15 KB Swings 32/24KG
15 Over the box jumps
15 HSPU

Cash out: GROUP STRETCH/MOBILITY 

5:30 PM Class

2015 OPEN ATHLETES1.  For time:
1k Row
15 CJ, 135/95
100 Air Squats

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2.  C2B Progression
7×8 unbroken C2B, 1 minute rest

-This class is for anyone. Your goal may or may not be to get ready for the CrossFit Open for 2015, but if it is this class is specifically designed to get you prepared for the demands of the Open. If you don't plan on participating in the open, that's okay! This class is still for you! You will benefit greatly from these WODs as you will with the other class WODs.