Monday, April 14

Welcome to the first full week of classes at CrossFit Bane!!!

We have a lot of great things in store for all of you!!!!

 

First, we would like to introduce you to our mascots!!!

2 of the human-kind…

Mia (climbing the ropes) and Mikayla (PR-ing her DL)
Mia (climbing the ropes) and Mikayla (PR-ing her DL)

 

and 3 of the fur-ball kind…

 

(from closest to farthest) Alex, Maddie & Rufus
(from closest to farthest) Alex, Maddie & Rufus

 

 

Starting this week, we are having sign-ups for our classes. You can sign-up here.

PLEASE sign-up if you plan to come to class.

IF you are new to CrossFit, you are more than welcome to try a class out for free. We just ask that you contact us, here, to let us know that you are planning on coming.

If you want to take the BIT classes, and can not attend them at 7pm on Tuesdays and Thursdays, we are happy to accommodate you. Please just contact us and we can set something up that works for you. 🙂

 

Meghann killing her first BIT WOD!!!
Meghann killing her first BIT WOD!!! Nice work!!

 

WOD:

 

Strength – Wendler Back Squat

15 min. time cap

 

5 @ 65% of 1 RM (Rep Max)

5 @ 75% of 1 RM

5+ @ 85% of 1 RM

 

*If you don’t know your 1 RM, no worries! We got ya covered!

 

WOD:

 

10 min AMRAP (As Many Rounds As Possible)

 

4 Front Squats (135/95)

14 Kettlebell Swings (1.5/1 pood)

14 Wall Balls (20/14)