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Friday, 3/13

Basics & Performance Four sets of: Single Arm Press x 8-10 reps each arm Rest 2-3 minutes Complete as many rounds and reps as possible

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Thursday, 3/12

Basics: Every minute, on the minute, for 15 minutes: 3 Strict Pull-Ups 3 Renegade Rows (Renegade Row = Push-Up, Row Left, Push-Up, Row Right) For

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Wednesday, 3/11

Cash in…2x 400 90 seconds rest   Basics: Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible: Run 800

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Tuesday, 3/10

Basics: Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 10 reps *Set 2 – 10 reps *Set 3 – 8

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Monday, 3/9

Basics: Every minute, on the minute, for 21 minutes: Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011 (https://www.youtube.com/watch?v=cCFNRPMQs-U) Minute 2 –

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Sunday Story…Ohana

When you walk in my door you become family. When I say that I mean I become invested in you, your success both here in

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Sunday, 3/8

  BASICS & PERFORMANCE In teams of 3 For time: Row 1000 Meters/run 800 50 Thrusters (45/35 lbs) 30 Pull-Ups Immediately followed by… For time:

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Saturday, 3/7 – 15.2!

CrossFit Open Workout 15.2! 3 minute AMRAP 10 Overhead Squats (95/65) scale at (65/45) 10 Chest-to bar Pullups – scale to chin over bar pullups

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