WOOO! FRIDAY!!!!
THIS Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET! with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER! Sign up is required! Send an e-mail to crossfit305@crossfit305.com or tell your coach in class to reserve.
DO NOT MISS IT!!!

50820
HEY! Saturday
HUGE workout party at 8am CST/9am EST

EPIC!!!!

Warm up Today
2 minutes jump rope, running, rowing, dancing, just get loose ok?

2-4-6-8
Squat
Push Ups
Plyo Jump

Today we repeat TACOCAT’s REVENGE! Try to beat your last effort!

If you’re all thrutered out, just do front squats instead of thrusters.
🌮😸 TACOCAT’S REVENGE! (Time)
Tall Power Snatch, 20 reps

Abmat sit ups, 20 reps
Clean, Hang Power, 20 reps
Overhead Press, 20 reps
Cross Body Knee to Elbows, 20 Reps

Abmat Sit ups, 20 reps
Thruster, 20 reps

Rest 2 Minutes

Thruster, 20 reps
Abmat Sit Ups, 20 Reps
Cross Body Knee to Elbows, 20 reps
Overhead Squats, 20 reps
Clean, Hang Power, 20 reps
Abmat Sit Ups, 20 reps
Tall Power Snatch, 20 reps

Rx 75/53

20 minute time limit. For each rep you don’t finish add 1 second to 20 minutes.

Good luck. 🍀

I’m Totally Doing Mobility in 2018 Pt. 3
30 seconds Lizard on hands
30 seconds Lizard on elbows
30 seconds Lizard w/ rotation

Start on your right and complete the whole cycle, then switch to your left. Complete the entire cycle twice, breathing into each stretch and finding places that you personally need additional time. Make notes of those areas and apply a few extra seconds each day to mobilizing that area.