Thursday 2.24.22

“Everyone wants to be great, until it’s time to do what greatness requires.” – Joshua Medcalf

Friday Night Lights theme is… NEON!! Wear anything neon on Friday to earn points for your team!

Open tomorrow at 5pm!! If you can’t make it by 5, come when you can. We will have multiple heats. We will have the Open WOD at all normal class times, except 4:30pm, if you need to do it earlier.


2 min cardio

1 min each: deep squat hold, forward fold, up dog, down dog, Childs pose, thread the needle, t shoulder stretch, pigeon pose, Spider-Man hold, butterfly, straddle, couch stretch


Recovery WOD – use this workout to flush any sore muscles and prep your body for the Open

AMRAP 25 min at 50-60%

2 min cardio

5 Ring Rows

10 Air Squats

15 KB Deadlift

20 Sit-ups

2 min cardio

5 Light DB floor press

10 Lunges

15 Russian KBS

20 Medball Russian Twists


5 min foam rolling