Friday, 17 March 2017


5:30 AM Class:

Crossfit Open Workout 14.4 (Rx)

Complete as many rounds and repetitions as possible in 14 minutes of:60-calorie row 50 toes-to-bars40 wall-ball shots, 20 lb. to 10-foot target30 cleans, 135 lb.20 muscle-ups https://games.crossfit.com/workouts/2014#workoutsWeekTab4 


Friday Night Lights (5:30 PM)

 WARM UP 25 jumping jacks10  PVC pipe pass throughs 10 KBS 10 Kettle Bell Deadlifts 

OPEN SPECIFIC MOVEMENT PREP/WARM UP

CF GAMES OPEN 17.4 (Rx)TO BE ANNOUNCED 10 AM, Friday, 17 March 2017.


****ANNOUNCEMENTS**** 

Come out and cheer the athletes throwing down this afternoon, 5:30 PM in the Samurai Fitness Center Crossfit Annex. Heat sign ups start at 5:00 PM! Come prove your fitness on St. Patrick's Day... Don't forget to wear green!