Announcements

GYM CLOSED March 29th & 30th

We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our coaching for you in the long term!

Use this as an opportunity to get out in the real world and be active! Go for a long run, bike, or walk. Hit a yoga class, or get out to the beach for the day. Put your fitness to use, and we will get back at it with you on Monday!

CrossFit9 – CrossFit WOD

Strength

Deadlift (3-2-1-2-3)

Increase weight across the 3-2-1 reps, then try to maintain same weight for 2-3.

Take adequate rest between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minutes AMRAP:

500 meter row

15 Knees to Elbows

20 Russian KBS