Friday 170707


Friday 170707

Boise CrossFit – CrossFit

Today is bring a friend day. All classes are free to try! It is also First Friday, which means there will be beer and snacks after the 6pm class or get some of you Castro challenges done!

Castro bingo week 2 is here! Reminder that you can join at any time and and have until the end of the 6th week to complete any task. Playing also gets you into open gym on sundays. Romwod from 9-10 then open gym from 10-12.

This weeks challenges:
21-15-9 squat the worm/synchro burpee over the worm (find 5+ friends to do this with)

PR a “major lift” (front squat, press, snatch, power clean etc)

“Advertise” for a 3k row. (Take rower out to the parking lot for the row)

Switch your payment info in Wodify to ACH

100 sit-ups of 50 GHD sit-ups (ask your coach which you should do)

Sample an ice age meal (we will have some on hand to try at First Fridays)

Metcon (AMRAP – Rounds and Reps)

In a team of 2, alternating complete rounds

Amrap in 20 minutes

21 Wallball shots 20/14

18 Alternating one arm db snatch 50/35

15 Box jump overs 24/20

12 Calorie bike
Scale reps to 18-15-12-9 or 15-12-9-6 where needed to maintain similar round times with you partner.