WOD Friday April 7th

INFO: 

  • New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @ 12:15- 12:45 p.m., your perfect active recovery day. Cost is $40 a month for All Access Members and $60 a month for Non and Open Gym Members. 
  • April Challenge! Calories Rowed! Row calories before-after class or during warm-up to accumulate the most calories and win prizes. Prizes will be given on a weekly and monthly basis. Add your name to the giant white board and update your calorie total as needed! May the most dedicated win!
  • The Havoc Games “Gym Olympics”! April 29th @ 12 pm. Get ready to have fun! BYOB!

Warm up: 500 Meter Row, 3 Rounds: 5 Empty bar heaving Snatch Balance, 5 High hang Power Snatch

  1. Every minute on the minute for 20 minutes:

1st Minute: 1 Overhead Squat

2nd minute: 1 Power Snatch

2. For Time:

400 Meter Run

40 Kettlebell Swings

Will there be a bike in this years CrossFit Games?

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