SPECIAL FRIDAY NIGHT LIGHTS TIME: 6:30PM!
Given its our last week of the Open we want to start a little early and mix things up a bit. Part of the reason is this:Mom was having a great time, but Theo just couldn’t keep up! So if we get the party started a bit earlier, we might avoid the lap nap. In addition, there is a big area CrossFit party at a bar in Baltimore on Friday night (to celebrate the athletes who competed in the Open). It will be at Delia Foley’s in Federal Hill (owned by a CrossFitter) with live music (featuring musician CrossFitters) — you get the theme?! We’d love to invade that bar as a group and hang out with some like-minded people with whom you can swap Open stories, compare callouses and have a drink! If you can’t make it, we understand… so we’ll still plan to do our regular ‘after party’ at the gym before we head into the city.
20 second Hollow Hold
30 seconds of hip Hip Extensions
10 Front Squats
2 Cove Suicides
10 Ring Push ups
Rest 1 Minute
Score = Total Time
(Time cap 21 minutes)
The ring push ups can be scaled by going to the knees or by raising the rings. Be sure you have a scale that you can pump through and maintain good technique.
Check out this amazing and dedicated 5:30am class! Way to start the week off right..]]>