New News: 
- The attendance situation on Saturday has become a bit of an issue. Starting this week, anyone who has not enrolled in class will be asked to wait until 11am. 
- Come watch the Saint Patrick's Day Parade with us, this Sunday at 11:30-whenever !! We will have many a drink and will probably destroy some shamrock shakes from next door. This would also be the same time you can redo your 18.4 workout. Twofer? I agree. 

Old News: 
- While the month of love is over, any member who refers a friend or new person will receive 50% off their next month's membership and that new person will get 50% off their first! Love. 
- It saddens me to say, but March 29th will be the last scheduled weightlifting club class. In true weightlifting fashion we will have a max out for both the snatch and clean and jerk. All are welcome in the celebration. Mark your calendars. 

Warm-Up
500 Meter Row
10 Rounds, Alternating Reps
a: Hollow Lower (start to finish should take 10 seconds)
Rest 5 Seconds
b: Superman Hold
then...
3 Rounds
10 Banded Swings
10 Hand release Push-Ups
10 Second Handstand hold

thennn....
warm up to your deadlift!! 

Crossfit Games Open 18.4
"Diane"
21-15-9 reps of:
   Deadlifts (225/155) (135/95)
   Handstand push-ups/ Hand release Push-Up
Then
21-15-9 reps of:
   Deadlifts (315/205) (185/135)
   50-ft. handstand walk after each set/ bear crawls
9 Minute Cap