Daily WOD

H

Hero WOD 8:30am

Yoga 9:30am

Lifting 10am

“Coe”

10 rounds for time of:
10 Thruster 95/65
10 Ring push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover

OUR NEW GEAR IS IN! T Shirts and Tanks $28 each or 2 for $50

2 Week Spring Break Schedule Changes: Tuesday & Thursday Open Gym 9:30am-10:30, Friday 4/19 CLOSED & Fri. 4/26 CLOSED. Thank You

7:30am Open Gym

8:30am TEAM WOD

8:30am Cycle Box

9:30am CrossFit

9:30am Yoga

10:30am FEW Crew Kids

In Teams of 2 For Time:

Complete 80 Toes to Bar * every time you break/switch both do 5 Burpees

Complete 90 Wall Ball 20/14 * every time you break/switch both do 100m Run

Complete 100 KB Swings 53/35 * every time you break/switch both do 5 Cal Bike (use only 1 bike per team)

9:30am Class

For Time: 10-9-8-7-6-5-4-3-2-1

Toes to Bar

Calorie Bike

KB Swings 53/35

IT’S NATIONAL WASH YOUR KNEE SLEEVE WEEKEND!!! (Take them home and wash them) FRIENDS HELPING FRIENDS!

NO MASH TONIGHT

Snatch- 3 @75%, 2 sets of 2 @80%, 2 @85%, 2 @90%, 1 @95%

21-15-9 For Time:

Power Snatch 95/65

Handstand Push Ups

*After Each Set Run 400m

Open Gym 9:30am-11:30am

Yoga 6pm

Front Squat- 3 @ 75%, 2 sets of 3 @ 80%, 3 @ 85%, 2 @ 90%

AMRAP in 10 minutes:

10 DB Burpee Box Step Up 24/20 35s/20s

10/8 Calorie Bike

Suggested Mobility: Barbell Quad Roll Out, Couch Stretch, Seated Center Splits

Cycle Box 6pm

6 Rounds For Time:

12/8 Strict Pull Ups

10 Deadlift 155/105

6 Push Jerks (same wt/one bar)

200m Farmer Carry 53/35

Suggested Mobility: Hamstring Stretch w/rope, Cat & Cow x10, Foam Roll Low Back and Legs

Open Gym 9:30am-11:30am

Yoga 6pm

Clean & Jerk- 2 @75%, 2 sets of 2 @80%, 3 @85%, 3 @90%

3 Rounds For Time of:

50 Double Unders

20 Box Jumps 24/20

50 Sit Ups

12 minute Time Cap

Suggested Mobility: Downward Dog, Calf Stretch, Russian Baby Maker, Cobra Stretch

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