NEWS:

** Want to learn more about Nutrition? Attend Jason Ackerman’s Seminar on 2/16 @7pm. Please contact Joey for more information. 

**Classes switched to 4:30 and 5:30 on Tuesday 2/16/16 because of Seminar. Please sign up on WodHopper when available.

**Did you sign up for the CrossFit Open yet?! Contact Joey for information pertaining to this.

WARM-UP:

WOD:

A) Back Squat

5 x 5

B1) Dumbbell Lunge 3 x 8-10 reps
B2) Good Morning 3 x 8 reps
Rest approximately 90 seconds after B1 and after B2

FORMAT:

*Find a 5 rep max for the day
*If you have a 5 rep max BSQT, perform these sets under “tempo.”  The descent (downward portion) should be slowed and controlled (approximately 4 seconds). You should try to stand as fast as possible. 
*Tempo sets and reps will most likely be lower than your actual 5 rep max.
*B1 and B2 should be performed under control.
*B1 and B2 can be completed after class as well.