2/7 11am Skill Clinic-Squat mechanics


2/14 10am Valentines Day Buddy Workout (Bring A Friend)


2/21 9-11:30am WBBC Graduation day


2/27 Friday Night Lights-CrossFit Open 15.1 (Free Class)





3 sets

8 front squats 65-70%

rest 1m

Max handstand hold against wall

rest 1m

8 bent over row (ahap)

rest 2m





5 rounds

100m run

10 wall balls

15 kbs (american)

rest 1m




-if you do not have a front squat 1 rep max add 5-15lbs from last week

-conditioning is meant to be all out each round…use the 1 minute of rest and focus on recovery (breathing)