Friday, April 25

Great seeing everyones facesssssssss today!!!

We are changing up a few things in regards to the programming. This change is happening next week… don’t be scarrrrrrreddddddddd! It’s all good, trust us

More info on this Monday (YOUR WELCOME).

 

Fred swinging away....
Fred swinging away….

 

Welcome Elyse!!!! You will be seeing her face in the regular classes!! YAY!!!!
Welcome Elyse!!!! You will be seeing her face in the regular classes!! YAY!!!!

 

For those people wondering where to turn to get to CrossFit Bane, here you go.

Go down the driveway and we are around back!

 

IMG_2323

 

 

Alright-ie kiddos, don’t forget to sign up for tomorrow’s classes… here.

 

And next week class sign-ups are here.

 

Friday, April 25

 

Warmup:

 

2 rounds

200m run

10 abmats

Tennis Ball/Lacrosse Ball IT Band rollllllllllllll out

 

Strength:

 

Deadlift

Using 90% of your 1 RM calculate as follows

3 @ 70%

3 @ 80%

3+ @ 90%

 

WOD:

 

FT

Diane

21-15-9

Deadlift (225/155)

HSPU (Handstand Push-up)

 

Cashout:

 

FT

500m row