March 15th, 2016
We are doing the 2016 CrossFit Open workouts every Saturday in March from 9:00 – 11:00 am. All members are welcome to participate regardless of whether you are registered for the Open or not.
We are hosting a Bring a Friend Day on Wednesday, March 16th. You may bring up to two friends to any class that day.
There will be no 6:30 pm weightlifting classes on Thursday, March 17th.
New shirts are in! Pick up pre-orders in the office. Stock shirts are up front and up for grabs!
Strongpoint CrossFit – CrossFit
3 minutes cardio
5 Pull Ups
10 Push Ups
10 Air Squats
:15 Sampson Stretch/Side
Mobility: Smash Party, Banded OH Complex
Shoulder Press (18 minutes to est. Max Effort Single)
Three rounds for time:
*20 minute cap
Close Grip Bench Press (3×6 Heavier than last week)
Bamboo Bar Bench (3×20 superset with battling ropes)
Add 1+ kettlebell to each side
Battling Ropes (1×100 superset with Bamboo Bench)
Strict Ring Dips (3x max on :90 interval)
L-Sit (4-8 rounds of :15 on/off)
Metcon (10 Rounds for time)
1 x 50m Sled Sprint (45/35)