3.17.17 Workout of the Day

Happy St. Patrick's Day from Nina, Brie,their lil' ones... and from the stranger danger wear'n the red cape.

Box Brief-

1. Please wear green today.

2. Due to our Friday Night Lights, our last ICT class will be 5 PM

3. Every Green ladies T shirt will be on sale today for $12. We are currently out of all green tanks and men' green.

4. Post- Game 830 PM at Katie' Odonnells for beers and spirits. Tandi said she's buy'n!!

OPEN 17.4 ANNOUNCEMENTS

1. If you are participating in the OPEN tonight for "FNL" and it is your first priority, use today to familiarize movements, standards and strategy. If the OPEN is not your first priority/ or you are not competing, please do the class wod. Do NOT do the class WOD and the OPEN.

2. Tonight's OPEN heats will run from 5:40-8 PM. Sign in at the Front Whiteboard for your preferred time slot upon arrival. First come first serve, no exceptions. Heats will run every 10-15 minutes depending on the WOD (equipment, time domain of WOD, etc)

3. Please be prepared to judge your fellow athletes tonight. Uphold standards, but be fair and don't be a jerk.

4. Gym will be closed from 1:30- 5:OO for WOD setup and preparation. At 5:15, whiteboard will be available for heat signup.

4. Those that can not make tonight have the option on Sunday from 1-2:15 PM to complete/ redue the WOD.

5. THE GOAL IS FUN. Let's kick some ass and put this year of fitness to the test.

--FOR THOSE THAT ARE COMPETING IN THE OPEN TONIGHT, THIS CROSSFIT WOD BELOW WILL 1 OF 2 PROGRAMMED BARBELL WODS YOU MAY COMPLETE DURING THE SATURDAY MORNING CLASSES, SO YOU DON'T MISS OUT.. BECAUSE ITS THAT GOOD--

CrossFit.. In CrossFit Building

1. Conditioning: 35 minute AMRAP Teams of 3: 100/75 Calorie Row 75 Power Cleans (135/95#) 50 Barbell Burpees 100/75 Calorie Row 75 Front Squats (135/95#) 50 Barbell Burpees 100/75 Calorie Row 75 Push Jerks (135/95#) 50 Barbell Burpees

Midline: 5 minute Coaches Choice

ICT.. In CrossFit Building

1. Conditioning: 35 min AMRAP

Teams of 3: 100/75 Calorie Row 75 KBS( 53/35) 50 Barbell Burpees 100/75 Calorie Row 75 KB goblet squat (53/35) 50 Barbell Burpees 100/75 Calorie Row 75 KB front rack step outs -each step is a rep- 50 Barbell Burpees

Midline: 5 minute Coaches Choice