THURSDAY WOD

THURSDAY 6:45PM CLASS CANCELLED

Since the gym will be closed on Sunday for Easter, we will be offering our FREE INTRO CLASS on Thursday @ 6:45pm. CFC Members are welcome to join the FREE INTRO CLASS, but must RSVP at the link below. There is a 10-person cap for this class.

https://crossfitcommack.wodify.com/OnlineSalesPortal/ReviewPurchase.aspx?OnlineMembershipId=54481&ClassId=78933455

CFC NEWS: Happy 21st birthday coach Annalise! (Buy her a drink!). Happy 2 year anniversary to new mama Steph Suarez!

MINDSET

"It is hard to fail, but it is worse never to have tried to succeed."

WOD

SKILL DAY for those of you that would like to take a break from intensity and work on some skills at a lower heart-rate. Choose 2 skills that you'd like to work on. We'll be putting a 20-minute running clock up for the class, so alternate between your movements (resting as needed). Keep your barbell and gymnastics movements to 5 reps or less each round.

For those of you uninterested in SKILL DAY…

AMRAP 20
500m Row
21 Slamballs (20/15)
12 Strict Pull-ups

This whole workout is about going unbroken on the slamballs and taking as little breaks as possible on the strict pull-ups. If you don't have 12 strict pull-ups, use a band for assistance so you won't need to break more than once per round on the pull-ups. The row is the recovery for this workout. My advice is to be consistent and choose a pace that allows you to get off the rower and go directly into the other work.

FREE INTRO CLASS (6:45PM only)

AMRAP 12
6 Burpees
9 DB Thrusters
12 Calorie Row

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