As a reminder, starting Monday, April 3rd, anyone failing to sign up for class in advance will be automatically charged $2. Think of it as a fundraiser for some awesome things coming to the gym this summer. PLEASE sign up for class.

LADIES. LADIES. LADIES! – Lead the way by signing up for Ladies’ Night In. Free women’s only workout following by wine & apps. This Saturday at 6:00 pm.

Level 1/2 Test – Monday, April 3rd at 7:00 pm.

Checkout all the photos from the 2017 Open here. Again, thanks to Robert for giving us something besides iPhone photos!

Read – Peeing During Workouts is NOT Normal and It’s NOT OK! by Dr. Sarah Duvall. A strong pelvic floor is not only essential for women wanting to lift heavy, but for all women who want to enjoy life! While it’s awesome that the CrossFit world is bringing awareness to pelvic floor issues, simply saying it’s okay and bragging about peeing during double-unders is not a solution. It’s a crime, and it’s doing women everywhere a disservice. It’s not normal to pee yourself, EVEN JUST A LITTLE.

Warmup

Speed Ladder
Hip Mobility Series
10 Downdog Push-ups

Conditioning

4x
60 sec
Row for max DISTANCE (set screen for Meters)

10x
20 yd Heavy Sled Push (not so heavy that you’re moving slowly)

***PARTS A and B will overlap: you should do a couple of sled pushes between each row attempt

3x
Ab Complex