Thursday, Feb. 5, 2015

Starting today, we are launching all Thursday group CrossFit classes. Thursdays will offer similar programming that you’ve enjoyed so far, with the exception of special mobility additions during the last portion of class. During daily group class hours, unlimited members have access to the open gym room for individualized training. For those on 9 x month membership, open gym will count as one class. When attending open gym, please be mindful of group class and train in the separate room; when in doubt, check with a coach. We are excited to offer new features in the coming weeks — and you’ll be stoked on the upgrades we have in store. With CrossFit Upcountry, you get more freedom. More fun. And lots more fitness. All with one membership!

020515 WOD

A. Three rounds NFT

250-meter row

10 mountain climbers

5 wall squats

B. 18:00 EMOM

Minute 1: 100-meter run + 3 ring dips

Minute 2: 15 wall balls (20/14) to 10′ target

Minute 3: 20 sit-ups

>> On-Ramp

15:00 EMOM

Minute 1: 100-meter run + 3 parallette dips

Minute 2: 15 air squats

Minute 3: 20 sit-ups

C. Mobility

1. Couch stretch – 2:00 / leg

2. Ground splits – 4:00