Every time you are in our gym, you receive direct, personal, interactive coaching from one of the most experienced teams of CrossFit coaches in the East Coast. Our team is led by two Level 2 CrossFit Coaches and a member of the CrossFit Headquarters Seminar Staff. Our staff has more than 30 years combined experience in CrossFit, with coaches who specialize in Olympic Lifting, Gymnastics, Rowing and Nutrition.

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Friday, March 7th


Warmup:

• “Musical Balls” 2.0
• Dynamax balls circled in the middle (quantity 1 less than number of athletes)
• Coach starts music, and picks a move for athletes to perform moving around balls (lunges, lateral jumping jacks, side shuffle…etc)
• when music stops, all athletes must find a ball to squat onto
• whichever athlete cannot find a ball, is out.
• continue until last athlete remains

Mobility:

• 1 min PVC Front Rack External Rotation /side
• 1 min Couch Stretch Banded Extension/side

Strength: 10-15 mins to find:

• Heavy farmers walk (30m)
• Heavy KBs, Heavy DBs, Loaded barbells
• what’s the heaviest weight you can carry 30m? (15 down and back

WOD prep:

• Review OHS
• 3x
• 5 light OHS
• 5 burpees
  

WOD: “Jeremy”

• 21-15-9
• Overhead Squat (95/65)
• Burpees