WOD - WEDNESDAY, APRIL 10TH 2013

6AM WARRIORS!

POST WOD

POST WOD PUKE

- KEV PUKING POST WOD!

* CLEANS ARE GETTING BETTER EACH WEEK.  THE TRANSITIONS ARE LOOKING SMOOTH AND THE SPEED IS LOOKING EVEN BETTER!

** CLASSES BEING ADDED TO OUR REGULAR SCHEDULE AS OF SATURDAY, APRIL 13TH 2013**MINDBODY IS UPDATED WITH THE NEW CLASSES IF YOU HAVE ANY QUESTIONS!!!

TUESDAY - 8:30AM-9:30AM AND 10:30-12:30 (OPEN GYM)
THURSDAY - 8:30AM-9:30AM
FRIDAY - 8:30AM-9:30AM AND 10:30-12:30 (OPEN GYM)
SATURDAY - 9:00AM-10:00AM (OPEN GYM)

**** CROSSFIT KIDS WILL BE MONDAY-THURSDAY FROM 4:00PM - 5:00PM STARTING APRIL 22ND!!!


WARM-UP
400M RUN
2 ROUNDS
15-20 WALLBALLS
5-15 T2B
TEACH AND REVIEW ROW TECHNIQUE

WOD
4X1K ROW
REST 1:1

EXTRA WORK
3X10 BACK EXTENSIONS
3X10 GHD SITUPS

GROUP RESULTS FROM 4/9/13

COMP WOD 

ELEMENTS!

GET JACKED FOR BEACH SEASON STARTS APRIL 15TH DONT THINK WE FORGOT WE HOPE YOU DIDNT!!!