Happy Birthday Regan!
Regan has picked the WOD
“CrossFit Total”
Back Squat 1 Rep.
Shoulder Press 1 Rep.
Deadlift 1 Rep.
1 Rep. Max for each lift

If you plan on coming to the 6:15 am class you NEED to let Justin know 256-694-2828. If you don’t let him know he will not be there. Also there will be NO 9:00 am class this morning. Evening will run as scheduled.

Front Squats 155/105
*No Rack*
Weight must be Cleaned from the floor
Complete as many Front Squats as possible in 10 Minutes:
Rest 5 Minutes
21-15-9
Burpees
Sumo Deadlift Highpull 75/55
For Time:

Man who waits for roast duck to fly into mouth must wait very, very, long time.-Chinese proverb

5 Rounds
40 Double Unders
30 Box Jumps 24/20
20 Kettlebell Swing 53/35
For Time:

Box Jumps – both feet or at least 3/4 of each foot must land on top of the box! No Pushing off the side of the box!

“Nasty Girls”
3 Rounds
50 Squats
7 Muscle Ups
10 Hang Power Cleans 135/95
For Time:
And for the couple of you that want the 30 Muscle Ups for time go for it!

We believe that meaningful statements about safety, efficacy, and efficiency, the three most important and interdependent facets of any fitness program, can be supported only by measurable, observable, repeatable, facts, i.e., data. -CrossFit Guide

We also have a schedule change for the week due to spring break and one of our trainers out of town. There will be NO 8:30 am and also the 5:45 am will start at 6:15 am instead.

Thrusters
3-3-3-3-3-3-3
OR
AMRAP in 20 Minutes
10 Thrusters 95/65
10 Pullups

Good luck to all of you that are running the Bridge RUN!! Also to Justine on her Triathlon!

Pick something of your own or try this!

1 Clean and Jerk 155/105
1 Round of Cindy
2 Clean and Jerk
1 Round of Cindy
3 Clean and Jerk
1 Round of Cindy
4 Clean and Jerk
Continue this rotation until 10 Clean and Jerk
For Time:

The best way to predict the future is to invent it.-Alan Kay

Snatch
1-1-1-1-1
5 Rounds
10 Medball Cleans 20/14
10 Burpees
For time:

10-9-8-7-6-5-4-3-2-1
Chest to Bar Pullups – Chin to Bar Ladies
Box Jumps 24/20 (Guys jump over the box)
GHD Situps
For Time:

You have a calling which exists only for you and which only you can fulfill-Dr. Naomi Stephan

3 Rounds
10 Deadlifts 275/185
50 Double Unders
For Time:

Failure is the opportunity to begin again more intelligently. -Henry Ford

Thanks to everyone that did 2 WODS with us on Saturday that was fun!!

1K Row
50 Reps. Dumbell Squat Snatch 40/25
750 Meter Row
35 Reps. Snatch
500 meter Row
20 reps. Snatch
For Time:
Scale as needed

“If you ever want to have victory in your life, you have to do what’s right while it still feels wrong” – Joyce Meyer