Those wanting tickets for the Oakland A’s CrossFit Day, please have your money in by this Wednesday.  Each ticket is 26 dollars.

We are hosting Momentum Gear this Friday for a double under clinic.  There are spots open, so please get in on this.

Every Tuesday at 5:30pm we have Yoga class, Thursday at 6:30pm/7:00pm we have Rowing class.  Please sign up on MindBody prior to class to reserve you place.  Please keep these specialties classes going!

Monday’s WOD:

Skill:

Bulgarian Split Squat: 3×3 each leg ~40% of best Back Squat.

Conditioning:

4x500m Row.  Rest between efforts and share the rowers nicely.  Look to keep these efforts consistent while working hard.

*Rx+: 12 GHD Sit Ups after every 500m Row.  You should know how to do these and completely aware of what you are capable of doing to do these.

Categories: CFSL BLOG

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