***Scheduling note:  No 6:30pm class Thursday night!***

Workout of the Day

A.
Back Squats:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps (exceed set 1 weight)
*Set 5 – 2 reps (exceed set 2 weight)
*Set 6 – 1 rep (exceed set 3 weight)
Rest 2-3 minutes between sets and use the time to work shoulder mobility

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Squat Clean Thrusters (95/65)
10 Pull-Ups
15 Box Jumps (24″/20″)

Ladies Night – Tuesday 7:30pm

We are excited to host a free ladies only class tomorrow night, at 7:30pm!   All of our lady members are welcome, and we’d love to have you bring any of your friends who have been interested in CrossFit, but maybe a bit unsure of whether it is for them.    We’ll be talking about what we do in CrossFit, go through a short workout, and then discuss how to get started for those who are interested.   Thank you for spreading the word!