ANNOUNCEMENTS

THE CROSSFIT OPEN

There are still 2 more weeks until the Spring 2019 CrossFit Open begins! If you forgot to sign up or are on the fence about it, sign up now and email Coach Adrian ( adrian@hardwarecrossfit.com ) so we can put you on a team!

THE CROSSFIT OPEN KICK-OFF PARTY

Friday Night, 2/22 will not only be our first FRIDAY NIGHT LIGHTS event of the Spring 2019 Open, but it’s also the end of the New Year Nutritional Challenge! We are planning to celebrate well earned endings and epic beginnings with a big ol’ party! Details about the Kick-Off Party can be found HERE: https://www.hardwarecrossfit.com/events/

We hope to see you there!

CROSSFIT

PART 1

MYSTERY SQUATS – WEEK 3

15 Min AMRAP of either Front OR Back Squats

*Use the same Squat you used last week. If you got 30 or more reps, go up 10#. Do not go beyond 30 Reps.

**Use 70% 1RM. Your goal is to get 15-30 total reps. Break sets into 3-12 reps. Don’t go to failure. Use a weight that is challenging for 5-10 reps.

PART 2

“ISABEL”

FOR TIME:

30 Snatches (135/95*)

At the 10:00… Begin a 3min AMRAP of…

Toes to Bar or Sit Ups

*Scale bar to 65%

**Score is both your Isabel time and reps from the AMRAP.

PART 3 / AFTER CLASS

Seated DB External Rotation with :04 Descent – 3 x 8

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