Stallions
1. EMOM x 10:
Minutes 0-5: 3 Back Squats – Build to moderately tough load.
Minutes 6-10: 4 Speed Burpees + 3 Back Squats – Moderately tough load across.
2. 3 Rounds For Time:
22 Wall Ball Shots (20/14, 10′)
11 Burpees Over Barbell
Colts
1. EMOM x 10:
Minutes 0-5: 3 Back Squats – Build to moderately tough load.
Minutes 6-10: 4 Speed Burpees + 3 Back Squats – Moderately tough load across.
2. 3 Rounds For Time:
22 Wall Ball Shots (20/14, 9′)
11 Burpees Over Barbell
Mustangs
1. EMOM x 10:
Minutes 0-5: 3 Back Squats – Build to light to moderate load.
Minutes 6-10: 4 Speed Burpees + 3 Back Squats – Light to moderate load across.
2. 3 Rounds For Time:
22 Wall Ball Shots (14/12, 9′)
11 Burpees Over Barbell
Save the Dates:
Saturday, February 12th @ 7:30am: Butterfly Pull-Up Clinic
Join us for our next butterfly pull-up clinic as we prepare for the CrossFit Open! Prerequisites: Must be able to do 5-10 strict pull ups for safety. Sign up in open gym on our black board.
Thursday, February 17th from 5:30-7pm: Shoulder Workshop
Coach Devin is putting on a shoulder workshop and it’s FREE for all members. Sign up on the open gym black board before it’s too late. Limited to 20!
Thursday, February 24th: Our CF Open Draft will be held upstairs at 7pm!
Teams will be established during our annual CF Open Draft to make our Open more fun and exciting! More details coming.
Friday, February 25th: Our first Friday Night Lights event kicks off!
More details coming. In the meantime, go to games.crossfit.com to sign up, put your name on our blackboard in open gym, and get ready for lots of fun!
