Wednesday, January 23
Schedule Note: Remember, we don't have a 6:30 pm CrossFit class on Wednesdays. That is an Olympic Weightlifting class only time. If you are stuck and really need to workout please talk to us. Also, Robert added a sign up section to the whiteboard he writes the weightlifting programming on by the squat rack. If you miss Monday or Wednesday and want to make up a class on Saturday, you need to sign up on that whiteboard 24 hours in advance (of the 9 am Saturday class). Otherwise, there will not be a Saturday weightlifting class. Let us know if you have questions on any of this. Not sure if you all saw the post on our wall from 8th Day Gym, but they are holding a mini in-house competition this weekend for there members to prepare for the Open, and they invited anyone at 616 that would like to attend. The details are on the Facebook post and all you need to do is comment there to sign up. If you are interested, but unsure talk to one of the coaches. I know it's short notice, but I wanted to make sure you all knew about it. There may be similar opportunities in the near future.
Workout for Wednesday, January 23 Strength Press 10 @ Bar 5 @ 50% 5 @ 65% 3x5 @ 75%
WOD 5 Rounds for Time 10 Medicine Ball Cleans 10 Ring Dips 20 Double Unders