Workout of the Day: 130726

Annoucnement: CrossFit will be closed partial day Friday and all day Saturday for the CrossFit Games. Class schedule on Friday will be as followed: 6, 8, 9, 10am. If you are a 12pm attendee, we recommend the 10am for sub noon class. If anyone is interested in going to the CrossFit Games with Coach Katrina and Adam, we will be there Friday afternoon and all day Saturday/Sunday. Call us for any info on carpooling and/or ticket purchases at the gates.

Workout of the Day

“Pick a Girl”


AMRAP in 20: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats


21-15-9: Thrusters (95/65), Pull-Ups


3 Rounds for Time: 21 Kettlebell Swings (53/35#), 12 Pull-Ups, 400 M Run


21-15-9: Cleans (135/95#), Ring Dips


Every class will go through a general warm up which will include the following movements:
– Foam Roll legs for 3 minutes
– Worlds Greatest Stretch
– 800 M Run (Helen’s excluded)
– Donkey Kicks
– WOD review and practice



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