18 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.  The sign up form for Saturday’s Throw Down is available below.  If you plan to participate on Saturday please add your name to a heat time.  All participants will be required to help judge another member in a later heat time.




YOGA:  8:00 a.m. and 9:00 a.m.

17.4 OPEN THROWDOWN:  9:a.m. to 12:00 p.m. (Available Heat Times)

FREE INTRO CLASS:  12:30 p.m. to 1:30 p.m.


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)