Call Us: 609.915.8516

Thursday March 16 2017

NEWS:

*Please be careful when coming to the gym as the roads and parking lots may be icy. Please use extreme caution!

*We are now 4 weeks in! CrossFit Open 17.4 will be released tonight! Heats  begin tomorrow, 5:30pm.  

WOD:

15 min. AMRAP

7 Power Snatches #135/95

14 Toes to Bar

21 Wall Ball Shots #20/14

ACTIVE RECOVERY / OPEN PREP:

*Please perform all active recovery and open prep on the “Open Gym” side.

A) 10 min. MOD Intensity on Bike/Rower

B) Spend 10 minutes mobilizing/stretching

C) 3 Rounds:

50 Double Under’s

10 Dumbbell Thrusters

10 Box Jumps

10 Handstand Push-ups

10 Burpees

10 Dumbbell Deadlifts

*This is meant to be done at a moderate pace and to break a sweat. This should not be “For Time” or under high intensity. 

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