3.22.19 Workout of the Day

Happy Birthday Bryan Saba

Box Brief

-Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed.--Friday Night Lights OPEN 19.5 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, we will have no 515 PM Friday class.

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

Save the Date:

Tonight, all members are welcome to join at Corks tonight for our "End of OPEN" cocktail party, Doors open at 7 PM, Live music starts at 9 PM.

Inaugural CrossFit 843 Free Cardio Tennis Clinic tomorrow, March 23rd 11:30-12:30 PM at Hampton Hall. Open to all adult members. Please sign up on gym whiteboard.

CrossFit and ICT.

-You Pick, we will have 2 coaches per class and break off into Cindy for ICT and Mary for CrossFit side.-

1"Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats

OR

"Mary"" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups

2. Cooldown + Midline:

800 run + 50 GHD situp + 50 glute bridges