Friday, January 9

Poor Janelle… she’s in Puerto Rico while all of us are here enjoying the beautiful weather.

 

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Nice work to everyone that came out yesterday in the chilly temps!!!!

If you look at the forecast, it looks like it will warmer this coming week… in the 30’s!!!!!

No excuses. Get. In. Here.

 

 

Oly class – Saturday. 9-10am (Free to all Baners)

CrossFit Kids – Saturday. 11-noon.

Bane Holiday Party – Saturday. 6:30pm.

 

Friday, January 9

 

 

Warmup:

 

See Whiteboard

 

 

Strength:

 

Back Squat

1×5 @ 85 % of 1RM

 

10 min. cap

 

 

WOD:

 

FT

4 Rounds

15 OHS

15 Knees 2 Elbows

15 HRPU

 

 

Cashout:

 

3 x 1:00

Wall Sits w/plates on lap

30 sec. Rest in between each set

 

**Add weight each set.**