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 WARM UP & STRETCH: TRAINER’S CHOICE

WOD DEMO…SET-UP & GO!

ANDREA LOCKING OUT THOSE HIPS!

WOD: 3 RFT W/ PARTNER

ONE WORK WHILE ONE REST

RUN 400M – TAG TEAM STYLE

5 HSPU / SUB:10 PULL-UPS

10 DB SNATCHES 35/25

10 DB THRUSTERS 35/25

5 BURPEES

20 AB-MAT SIT-UPS

25 DOUBLE-UNDERS / 100 SINGLES

ANYBODY MISS LAST SATURDAY MB WOD...?