2.22.19 Workout of the Day

Congratulations to Rich and Aura Posner on the birth of their baby boy, Kai Faren Posner!!

His cell is 732.740.6178 if you woulds like to contact him.

Box Brief:

-Friday Night Lights OPEN 19.1 starts tonight, 5-7 PM.

-Heats times will be listed on the whiteboard, first come first serve. If you are unable to make FNL, you will have the opportunity to complete it during the Monday CrossFit classes.

-Due to The Open, over the next 5 weeks, we will have no 515 PM Friday classes.

-Any OPEN updates will be posted on our members only facebook page.

CrossFit

1."Waterproof" 21 - 15 - 9 Row Calories Front Squats (95/65)

15 - 12 - 9 Toes to Bar Hang Squat Cleans (95/65)

12 - 9 - 6 Barbell Facing Burpees Thrusters (95/65)

Recovery Bike 25 Minute Effort

On the 5:00, 10:00, 15:00 and 20:00 - 20 GHD Sit-ups

ICT

1."Badger"

Complete three rounds for time of: 30 KB squat cleans (53/35) 30 Pull-ups Run 800 meters

2. Midline: Coaches Choice