Warm-Up:
Coach’s choice
WOD prep:
Prep the lifts
WOD:
Complete in any order:
Super sets, Perform set A right into set B. Rest as needed between sets.
A) DB bench 5 X 10 @ AHAP
B) 1 arm DB rows 5 X 10 @ AHAP
A) Barbell Curls 5 X 10 @ AHAP
B) Barbell Skull Crushers 5 X 10 @ AHAP
A) DB hammer curls 5 X 10 per hand @ AHAP
B) Strict Dips 5 X Max Reps (Rings, Bars or box)
Post loads to white board.
Post WOD:
Banded pec stretch
CFS Brief:
The 2019 CrossFit Open are here. Week 4 is this Friday. We’ll do the Opens workouts in classes and as an option on Mondays.
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in. You can simply log into Zen Planner and show them your latest membership fee on your phone.
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Do you have to wear a tank top?
Asking for a friend (@ Mike O’Neill).
Yes tank top a must!
Sunday “Funday with Friends” with Becka and Ilana: EMOM30 7-10 cal Row | 10 GHD Sit Ups. As we will be giving 19.3 another whirl tomorrow, wanted to do something that did not involve a dumbbell or barbell. We also had about laughs 🙂
Shouts out to Paul, Jess, and Merri for their success in 19.3!! Jess got to the bottom of a handstand for the first time (I wish I could have given her .5 point), Paul got to the wall with seconds to spare, and Merri got her FIRST 3 strict HSPU EVER!! The Opens do bring out the best in everyone and it just shows how hard work will pay off!! Congratulations! And thanks to Jon for running the clock for us 🙂
Sunday Funday
A) DB bench 5 X 10 @ AHAP
B) 1 arm DB rows 5 X 10 @ AHAP
Worked up to 80
A) Barbell Curls 5 X 10 @ AHAP
B) Barbell Skull Crushers 5 X 10 @ AHAP
Worked up to 70
A) DB hammer curls 5 X 10 per hand @ AHAP
B) Strict Dips 5 X Max Reps (Rings, Bars or box)
Worked up to the 50’s with 10 ring dips after each set.
Post loads to white board.