Friday 1-27-17

Box Brief

**RCFBC closes at 1pm TODAY, so no classes after the noon class.  We will still have the 4:45PM at SciCoh though.

Hi Folks!

We want to make sure that 1) You can do the classes you want on Saturday and 2) We have a few people in all classes throughout the day. To do this, we have opened online sign-ups to YOU!

Please sign-up for your class ahead of time.

We have caps on both our online sign-ups and the actual class sizes that day. Caps are below:
CrossFit (6 online/20 day of), CF Kids (6/20), Bootcamp (6/10), Yoga (3/9), Little Yogis (3/9), Cycling (8/20)

NOTE: We will cancel all regular classes at both boxes Saturday. Also, I’m still working on CF programming for that day, but don’t expect complex things since noobs will be present 🙂

The sign up links are under the members’ area on our website and can be found here:

https://crossfitscicoh.com/grand-re-opening-sign/

WOD

 “15.4”
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
 
Men clean 185 lb.
Women clean 125 lb.
 
Scaled:
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
 
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

POPULAR POSTS

THE 2023 INTRAMURAL OPEN IS HERE!

scicoh intramural open: Noobies, keep reading so you can find out what the CrossFit Open is all about. Veterans, skip to the “What is the

SCHEDULE YOUR FREE INTRO

Talk with a Coach about your goals, get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!