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
Endurance
Endurance (3 Rounds for calories)
4 x 2 minutes Bike Sprint
Rest 2 minute between
Score = total cal
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
15 toes to bar
10 deadlifts
2/1 Strict Muscle-up
L1: 95/65
L2: 135/95
L3: 185/125
Scaling Ring Muscle Up
Dips + Pull-ups (base strength)
Toe spot muscle up
Eccentric Muscle Up (strength and positional awareness)
Partner Spot
Full strict
Strict is a prerequisite before kipping . If you skip this, step your overall/long term development will be less , and you will have significant increase injury risk.