WOD: 4-9-13

Good work Asher!!!!!!

Strength:  Four sets of:

Front Squat x 8-10 reps @ 30X1 (aim is to be as explosive as possible while maintaining proper form)

Rest 60 seconds

Plank x 60 seconds each side

Rest 60 seconds

WOD L1: EMOTM for 10 minutes:

6 Over the Box Jumps (24/20)
8 Kettlebell Swings (20/12)

WOD L2: EMOTM for 10 minutes:

8 Over the Box Jumps (30/24)
8 Kettlebell Swings (32/24)


Today is a special day…

Reebok CrossFit Back Bay will be holding classes on the half hour at selected times during the day starting today.  This is a program that is being put together to ensure that you and everyone else has no problems making it into classes.  Efficiency and fluidity will be a must at these times, so everyone needs to make sure they are on point with a couple of things…

==Make sure you are coming to the right class!  There is a big difference between the 6:30 and the 7:00 AM class…
==Know what you are doing!  If you are not sure please ASK!
==Be mindful that the person exercising or lifting has the right of way, so be careful
==Be ready.  If it takes you 45 minutes to do your all-important toes and ankles warm up, then come in early
==Pay attention.  Some of you guys are total studs, but you shouldn’t ever stop learning no matter how stud-like you may be

Still holding, 



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