Monday, February 29, 2016

EMOM 21: Min 1: 50m sprint Min 2: Calorie Row 10/13 Min 3: 7 Power Cleans (95/135)+ 30 Dubs  --------------------------- Oly 7:00 1) Hip Sn+ Sn Bal 4x1/60,65,70,75 2)Sn 3x2/75,80,85 3x1/85,90,95 3)Ppress from Split 5x4/AHAP 

Friday, February 26, 2016

35-30-25-20-15-10. Ball Slams (15/20) 200m run Elevator drops (35/55) ea hand  Alt jumping lunges    Oly 6pm  1) CnJ EMOM 5 70,70,75,75,80 Immediately into E2MOM 8 85,85,85,85 2) Back Squat 5x5/last two sets +5# fr last wk

CrossFit Open!!!!

Open athletes:There is a sign up sheet at the box so you can let us know wether you're doing your open WOD Saturday or Sunday morning.  If you can't make it to the box before Saturday, please text Jeannie to put you in the list.  We're having a pot luck/BBQ this Saturday to celebrate the... Continue Reading →

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