17 March 2017


We will offer Open WOD 17.3 all day on Friday during regularly scheduled classes.  On Saturday we will run our Throw Down and offer heat times between 9 a.m. and 12 p.m. (this is in place of regularly scheduled classes).  On Sunday we will offer a make-up during open gym from 11 a.m. to 12 p.m.  We will still run our Free Intro Classes on Saturday at 12:30 p.m. and Sunday at 12 noon.  We will also run open gym on Sunday from 10 a.m. to 12 p.m. and Group Foundations at 10 a.m. on Sunday.


WOD:  17.4 (a.k.a. 16.4)

AMRAP:  13 Minutes

55 Deadlift (Rx: 225/155; S: 135/95)

55 Wall Ball (20/14)

55 Calorie Row

55 HSPU (S: Hand Release Push Ups)