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

Sumo Deadlift (5)

A.1 Goblet Sumo Stance Kang Squats 2 x 6-8 reps (moderate)

A.2 Medball Hold Straight Leg Deadbugs 2 x 10-12 reps per side (slow and controlled)

B. Every 90 secs to complete the following (4 sets): *Alternating

Sumo Stance DL x 5 reps (Not tng, reset every rep, and build by feel)

DB Chest Flyes x 6-8 reps (slow and controlled)

Double DB Chest Flyes (Weight)

Metcon (Time)

7 rds

6 DL (185-245/123-163)

8 1 DB Up n Over Stepups @ tough weight (24/20)

10 25ft Shuttle Runs