Monday Workout

work some sled drags into your cooldown

Remember, if you're doing the open, make sure you submit your scores so they can be validated. If you're wondering, we will have regular hours this week and through the weekend, but closed all day Monday for St. Patrick's day. The coaches will be back to regular schedule on Tuesday, but we'll see if the members are...

BACK SQUAT
1x8 65%
1x6 75%
1x4 85%
1x4 90%

03.10.14 CFSAV

3 rounds of:
15 reps of thruster at 95/65 lb
15 reps of toes-to-bar
30 reps of double under

Friday Workout

14.2

Crossfit Open 14.2

[Every 3 minutes for as long as possible]
[from 0:00 - 3:00]
2 rounds of:
10 reps of overhead squat at 95/65 lb
10 reps of pull-up (chest-to-bar)
[from 3:00 - 6:00]
2 rounds of:
12 reps of overhead squat at 95/65 lb
12 reps of pull-up (chest-to-bar)
[from 6:00 - 9:00]
[reps increase by 2 for each 3 minute section]
[if you finish before 3 minutes, rest until the 3 minute mark]