Announcement:  Many of you have asked us for an opportunity to do some heavy lifting or some additional WOD’s.  We are doing a trial run at this on Saturday mornings now at 7:00 am.  If you want to do some lifting on your on, do a WOD you missed, or see how you compare at a WOD of your choice, then be here at 7:00 am on Saturday.  You will have until 8:00 am to work on whatever you would like to do.  We will do this for a few weeks and see how you guys like it.  If it is a big success, then we will keep doing it.

When the normal class time starts, then everyone will be doing the Workout of the Day at the coaches direction.

Our biggest concern here at CrossFit Pulse is your safety.  We need to constantly monitor form and overall safety during the WOD’s.  Our Coaches #1 priority is to get everyone through a great WOD with no injuries.

GROUP DYNAMIC WARM UP & STRETCH: TRAINER’S CHOICE

WOD DEMO & SETUP

MASON HAS BEEN WORKING HARD!

WOD: “OPEN WOD 2″

12 MINUTE AMRAP

9 DEAD-LIFTS 145/115

12 NO-HAND PUSH-UPS

15 BOX JUMPS 24”/20”

POST WOD: STRENGTH

BACK SQUATS: 5-5-3-3-2

MARY-CATHRINE HAS BEEN DOING SOME SERIOUS WORK!