Winter weather communication:
Our easiest and fastest way to update members in the case of winter weather delaying the gym opening is:
You DO NOT need a facebook account to view this.
It is a tried and true way for any coach to quickly post status of the gym if there is snow or ice overnight…. other methods always seem to have issues on one end or another.
we will TRY our best to have this posted 30 minutes before class time
CrossFit Bel Air – WOD
Push Press (5-5-5-5-5 (building))
Athletes will have 6-8 mins to warm up to 60% of max
First set of 5 will be at 60%
Athletes may build with each set.
Sets will be on the clock as a Class (every 90 secs)
1000m Row (Time)
Max Effort 1000m Row
Metcon (No Measure)
3 rounds not for time
20 Overhead Lunges (DB, KB or plate)
15 Back Extensions
10 Bent Over Row w/ db or kb
-rest about 60 secs-