Wednesday, March 14th, 2018 Week 4: CrossFit Open! #Definedintramurals


Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm.  March Focus: Lower back, hamstrings and Glutes. Learn strategies to recover your lower back, prevent future back pain and increase flexibility to surrounding muscles to improve position and performance!

Announcements & Upcoming Events

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, March 24th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach, to schedule your Q&A intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Next onramp starting Sunday, March 11th (late registration open till 3/13)
Lincoln Square: Next onramp starting this Monday, March 12th (late registration open till 3/14)

Deload/Transition Week. Next Cycle starting March 19th.

Front Squat to Back Squat
-Build up to a heavy 1+3 for the day
-10 sets X 90 seconds

*Optional Sub Station: Banded Face Pulls X 10-20 reps

Mobility X 4 Minutes
BB Calf Smashing X 2 minutes per side

12 Minute Team Amrap: Teams of 2
Station 1: Row X 250 meters
Station 2: Amrap of the following;
Heavy Wallballs X 5 30/20lbs
Russian KB Swing X 10 70/55lbs
Jumping Lunges X 15 (alternating)