012014

**IMPORTANT**

TO ALL MEMBERS: 

We will be instituting a sign in system for classes. This is for a couple of reasons. We want to keep class sizes to something manageable for our coaches. With too many members in a class, coaching suffers. If your time allows, you will now be able to see how many members are signed up for a class, and choose one less crowded if desired. Also, this is an easier way to keep track of our 3x a week members, and give us an idea of where we may need to open up more classes in the future.

Follow the instructions in the PDF below to sign into "MINDBODY Connect." Once signed in you will be able to manage your account (including billing), and view and sign up for upcoming classes, all through your phone. Although we will do our best never to turn anyone away from a class, we urge you to start taking advantage of this software to make everyone's life easier, and your crossfit experience the best it can be.

Specialty Classes will close out quickly, so make sure to sign in to them ASAP! 

MINDBODY.jpg

Warm Up (10-12 min)

  • Run 400
  • Atlas Stretch
  • Bootstraps
  • Gator Walk x2 
  • Shoulder Mobility
  • 15 x air squats
  • 10 Pull-Ups
  • 20 Push-Ups
  • 3 min. Plank hold as a class. If you drop go immediately to sit-ups for the remained of the time.

WOD:

Obstacle Course

3 Rounds

Heats of 2 people starting on the minute:

  • Row 200m followed by 5 burpees over the rower
  • 15 Slam Balls (20)
  • 3 box jumps (36"/30")
  • 10 Wall Balls (20/14)
  • 5 OHS with Keg
  • 5 CTB
  • 5 KB Snatch each hand (alternating) (35/20)
  • 25 sit-ups
  • run 400

REST 3 MIN and start again. Your score is your fastest Round.

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com