UPCOMING
2/21 WBBC Graduation-CrossFit Class moved to 11:30am
2/28 Friday Night Lights-CrossFit Games Open 5-8pm (free class)
3/7 WBBC Enlistment Day-CrossFit Class moved to 11am
3/14 Food As Fuel Seminar 11am-1pm
Strength
Every 90 seconds for 15 minutes
4 deadlifts
3 hang power cleans
2 front squats
1 shoulder to overhead
Conditioning
5 rounds
20 russian kettlebell swings
Plank
Advanced
70/50#
2 minute plank
Intermediate
50/35#
1:30 plank
Beginner
35/26#
1 minute plank
Notes
Russian swings are to eye height
Pacing should be smooth and steady-80% effort