WOD – March 19, 2015

****The driveway may be icy in the morning.  Please be careful and take that into consideration when deciding to run or row.

Join us tonight at 8:00 p.m. at the gym  for the live broadcast of 15.4!!

The Open
February 26 – March 30, 2015
15.4: March 19-23
15.5: March 26-30

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.  Kayla’s first day with S2CF was Tuesday, 3/10.

 

 

Next on-ramp begins Monday, 4/6/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  More details to come.  Please tell your friends and family about the new process!

 

 

*****Please note – for the next 5 weeks (duration of the CrossFit Open), we will begin Thursday evening classes at 7:15pm!  We will be broadcasting the live announcement at 8pm, so we want to make sure we can get folks through the workout by the time the announcement is made.  This change was effective Thursday, 2/26.

 

WOD

Prep:

Bullet proof shoulder complex

Training:

“Spring!!”

7 rounds for time of:

Run 200M

10 Wall balls (20/14)

 

***Post time to comments!

 

 

Accessory work:

10 minutes of mobility/stretching

 

 

Scaling options:

200M Run

  • Row 300M

Wall Balls

  • scale to a lighter wall ball

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