Tuesday 8/30/16

Tuesday 8/30/16

Two Birds Taphouse: Our very own Cassiday Cappello will be hosting trivia at Two Birds Taphouse on the Square Tuesday nights at 7:30 pm. Gym + Trivia + Adult beverage = a good day. First game night is tonight!

Speaking of trivia, Cassiday will host a back to school themed trivia night at the gym on Saturday, September 10th at 6pm. Bring your friends, snacks, beverages and your A game. Last time, we had about 8 teams and it was a blast. Let’s make it bigger and better this time!!

Warmup
Jump Rope 3 Minutes

Skill
20-25 minutes

Levels 3/4
20 Bar Muscle-ups*
20 Handstand to Forward Roll
50 Toes to Bar
75 Step-ups R/L

L3 – low bar/box muscle ups
*sub 3 pull-ups and 3 dips for every muscle up

Level 2
30 Pull-ups
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
60 Step-ups R/L

Levels 0/1
50 Ring Rows
40 Box Dips
30 Hanging Knee Tucks
50 Step-ups R/L

Conditioning
CrossFit Open WOD 13.2

10 Minutes AMRAP

Levels 3/4
5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps

L4 – 115/75
L3 – 95/55

Levels 0-2
5 Double Kettlebell Shoulder to Overhead
10 Swings
15 Box Jumps

Look up your 13.2 score here.

Log your workout at BTWB