Friday

Dan Ford during Open WOD 14.1

Members NOT signed up for the OPEN performing 16.1 in Regular Classes will do Stationary Overhead Lunges!

WOD
OPEN 16.1 RX
Complete as many rounds and reps as possible in 20 minutes of: 
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb. Women lunge 65 lb. 
Masters Men 55+ lunge 65 lb. Masters Women 55+ lunge 45 lb. (Chin over the Bar Pull-Ups)

OPEN 16.1 SCALED

Complete as many rounds and reps as possible in 20 minutes of: 
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
Men lunge 45 lb. Women lunge 35 lb. 

FRIDAY NIGHT THROWDOWN HEAT LIST WILL BE POSTED TOMORROW MORNING! WE ARE GOING TO TRY AND MAXIMIZE THE SPACE TO ACCOMMODATE MORE ATHLETES IN A HEAT.  
THROWDOWN WILL BEGIN AT 6PM
ATHLETE BRIEFING AT 545PM

INBODY TESTING SATURDAY @9am!!!
There are still several slots still available. $35/person

SATURDAY SCHEDULE:
9am-10am INBODY TESTING
10am-11am CROSSFIT GROUP CLASS 
11am-12:30pm OPEN GYM
12:30pm - 1:30pm ELITE GIRLS SOFTBALL PRIVATE TRAINING SESSION (GYM CLOSED)