Thursday, January 22

 

***** IMPORTANT WEATHER ANNOUNCEMENT BELOW. PLEASE READ ENTIRE BLOG *****

 

Hope everyone is enjoying “Matt’s Quotes” on the board since he has gotten back from his vacation full of meditation and relaxation (Disney World).

In case you missed them, here they are. Good words to live by, especially at Bane!!!!

 

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For all you guys that are doing the Lurong Challenge, we are doing the first WOD Friday!!!!!

Make sure you get in here for it!!!

 

*** REMEMBER, IF WILSON SCHOOL DISTRICT OR EASTON SCHOOL DISTRICT IS DELAYED IN THE MORNING, OUR AM CLASSES ARE CANCELLED. THEY DELAY FOR A REASON AND WE DON’T WANT ANYONE GETTING HURT. YOU CAN MAKE UP THE WOD ON SUNDAY OR EMAIL US IF YOU WANT A HOME WOD TO DO. ***

 

Also, remember to sign up for the CrossFit Open. It doesn’t matter what level you are at or how long you have been CrossFit-ting, EVERYONE should sign up.

They added a scaled division this year for the newbies, so now you have absolutely NO EXCUSE. Sign up here.

 

 

 

Thursday, January 22

 

 

Warmup:

 

See Whiteboard

 

Skill:

 

Review Rope Climb

10 minutes

 

 

WOD:

 

AMRAP 20

15 Back Squat (135/95)

10 OHWL (45/35)

2 Rope Climbs