Friday 171215

Welcome Back Coach Eric!! Eric will be arriving home tonight after 6 months of being deployed to the Middle East. We are excited to have him home and back in the Box. 

WODIFY – Download the WODIFY app, starting in January, all athletes will need to “Check IN” to the class they are attending. Super easy with the app or done at one of the kiosk stations we will have set up at the Box. Clarification – We are not limiting class sizes, so your NOT “Registering” for a class, you are simply “checking in” to the class you are attending.
Many of you have received an email from Wodify asking you to sign a waiver, please do so. Once we get membership plans transferred over you will be asked to resign a membership contract. We appreciate your patience while we make this transition. IF you have not received an email, let SARA know so we can get you set up in the system with a correct email. 

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength:
Back Squat
Build to a heavy set of 12
No more than 4 working sets (working sets DO NOT count warm up sets)

B. WOD:
5 RFT (25 min cap)

75 double under

50 air squat

25 ring row

12 Deadlift 225/155, 185/135, 155/95

COOL DOWN

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