Wednesday 4/6/16

Wednesday 4/6/16

Ladies Night In: Attention Swole Sisters! We’re holding a women’s only CrossFit class Saturday, April 16th at 6 pm. We’ll do a workout and then swap WOD stories over wine. Please bring your favorite bottle or a light snack that pairs well with vino. Class will probably last less than an hour (If you need to lift, you’re more than welcome). Stay as little or late as you want afterwards. You should still be able to make it to date night. 

Trivia Night: Saturday, April 23rd, 6 pm. Cassiday from Star 94 will be hosting trivia night at MVMNT. Bring your brain & beer & snacks. Friends and family welcome to join trivia teams. More details coming soon. We need lots of people to participate for it to be fun. There will be prizes! (sorry no bar cash)

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Down dog Push-ups

Conditioning

“Eva”

Levels 2-4

5x AFAP
800 yd Run (to Sessions and back to the door 2x)
30 Kettlebell Swings
30 Pull-ups

L4 – 32/24- 45:00 time limit 
L3 – 28/22, 20 swings/20 pull-ups – 45:00 time limit
L2 – 4 rounds, 20 reps – 40:00 time limit

Pace yourself during the first couple of rounds: run slower than usual and break up the reps often.  Your hands don’t have to be mangled if you have the right approach to this high volume of grip dominant work. 

Levels 0/1

5x AFAP
400 yd Run (to Sessions)
20 Kettlebell Swings
20 Ring Rows 

L0/1 – 30:00 time limit