Wednesday, February 28, 2018

Tuesday, February 27, 2018
February 26, 2018
Thursday, March 1, 2018
February 28, 2018

Wednesday, February 28, 2018


New! Davy and Christina will be hosting a St. Patrick’s Day Party at their home on the 17th at 7:00 PM ~ more info to come…

We made it! We have exactly 50 Members signed up for the Open!
The 18.2 WOD will be on Friday!  Did you know you can still sign up?
Signed up or not, do your best and have fun being part of 
this Worldwide Event!

Tomorrow night we will be meeting at the box a little before 8:00 PM to watch the reveal of 18.2.  Come out and join the fun if you are able!

→Have you downloaded the App? It’s a pretty awesome way to post your scores, track your progress, and keep up with your fellow gymmates!  ***********************************************************

Run 200 meters
20 Meter (SLOW!) Squat-Lunge Complex (Use a plate for your squats as needed)
Banded good mornings
10 PVC pipe pass throughs
:30 Bar Hang
5-10 Ring dips

Piriformis stretch
Dynamic Supine scorpion
Dynamic Prone scorpion
Foam Roll

The Slam Ball Carry – warm up on this skill with your partner
The Farmer Carry – set up your kettlebells or dumbbells with your partner

WOD for time:
AMRAP in 15 minutes of:
Partner 1 – 100 meter Farmer Carry 35/50# (around the cone and 3rd drain)
Partner 2 – Slam Ball Carry Shuttles 30/50#

1 Shuttle = (20 meters ~ to red tape and back)
Score total shuttles!
Incomplete shuttles (at the end of the WOD) don’t count!

400 meter recovery walk
Piriformis stretch

Foam Roll


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