Announcements

We have adjusted the Thursday class schedule : 4:30pm CrossFit , 5:30pm Weightlifting , 6:30pm Endurance.

Consistency Project- Summer Edition- Starting Mid March! Sign up on the white board in the back of the gym by Friday 3/17. Challenge to begin 3/20.

CrossFit 1Force – Crossfit

Half Kneeling 1-arm DB Arnold Press (6 per side)

Flow Through

16 mins of the following:

1-arm DB/KB Half Kneeling Arnold Press x 6 reps per side

1-arm Landmine Rows x 8-10 reps per side

Side Star Plank Holds x 20-30 secs per side

Medball Hold Toe Touches x 12-15 reps

1-arm Landmine Rows (8-10)

Metcon (3 Rounds for reps)

4 min amrap x 3 sets

7 Double DB/KB PP @ tough weight

14 Right leg Single Unders

7 Knee to Elbows

14 Left leg Single Unders

rest/walk 1 min