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Thursday 2.14.19 NO 6 PM Class


Thursday 2.14.19 NO 6 PM Class

NO 6 PM CLASS!! It’s Valentine’s Day-go celebrate!

Group Warm Up:


“Knock Out” 15 Min Cap

*Everyone lines up in a single file line starting at the free throw line. The first two people in line each have a basketball. The first person in line takes a free throw shot. If it goes in they’re safe. Pass the ball to the third person, while Person number two takes their shot.

**If the person at the free throw line misses their shot, the person behind them has a chance to “knock them out” of the game by making their free throw before the person in the lead can recover the rebound and make a second chance shot (from anywhere on the floor).

***Only your first shot has to be from the free throw line. Second chance shots can be attempted from anywhere on the floor. Attempt to dribble the ball while moving. Person “knocked out” will perform penalty exercise of coaches choice. If we find a winner before 15 minutes, start a new game.

****Yeah, we know you don’t know how to play basketball- Who cares! You didn’t know how to kip a pull up or do a power clean before you started CrossFit either.


“Fight Gone Bad”

3 Rounds for max reps

1 min on each exercise…

Wall Ball Shots 20/14

Sumo Deadlift High Pull 75/55

Box Jumps 20″

Push Press 75/55

Cal row

1 min rest

*WOD will happen in two heats. Everyone should have a judge. With a running clock, one minute on each exercise, no rest between exercises, and one minute rest between rounds.

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