Saturday, 8-9-14
“Eva”
5 R.F.T.
Run 800m
30 KB Swings 70/53…..DAM!!!!
30 Pull-ups
“Eva”
5 R.F.T.
Run 800m
30 KB Swings 70/53…..DAM!!!!
30 Pull-ups
Sunday Funday @9:30am 4 person team…the last of our fundraiser WOD. Still time to bring something in….. Please sign up at front desk. WOD- 4 RFT 400m Run….yes 15 Burpee 12 C2B pull up 9 Hang Power Snatch 135/95 SKILL- Weakness for CROSSFIT OPEN in 22 days !!! …D/U’s Muscle ups HSPU… Anything you know…
Christmas Eve hours 8 and 9am only. Closed Christmas Day. 12 Min EMOM Min 1 – 50 D/U 2:1 Min 2 – :50 Plank Min 3 – :50 Hollow body hold “DT” 5 RFT 12 Deadlifts 155/105 9 Hang Power Clean 155/105 6 Shoulder to Overhead 155/105 *15 min Cap*
Back Squat 3×10 @ 75% For Time: 1000m Row 3rds: 25 Pull Up 7 Push Jerk 135/95 *Scale as needed*
“Kelly” 5 RFT 400m Run 30 Box Jumps 24/20 30 Wall Balls 20/14 Appropriate attire for outdoor run. Make an effort to complete warm-up :10 past the hour. Kelly is a tough girl!!!!
10 Min EMOM3 Front Squats @ 70% Partner Wod 50-40-30-20-10DB Thrusters 50/35Burpee Pullups
Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Dork 6RFT 60 D/U’s 30 KBS 15 Burpee