September 9, 2019

This coming Friday we’re going to have a photographer at the evening classes on Friday to take some pics as we refresh our website. If you are willing and able to be a model for a new website we’d love to have you. Hope to see you there Friday evening at 4:30 or 5:30pm.

QuickFit

WOD:
15min AMRAP
15 Cal Row
15 DB Snatch
15 Cal Row
15 DB Thrusters
15 Cal Row
15 MB Situps
*Can sub AB or 150m Run*

Warm Up:
3rds
6/6 MP Stretch
8/8 Single Arm Press
10 Plate Touches
10 Squat Progression

CrossFit

Warm Up:
Squat Prep
3rds
6 Strict Pullups
10 EB Thrusters
Back Squats
100m Jog

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 5 (Build)

WOD:
800m Run
50 Thrusters (95/65)
800m Run
*15min Cap
**Compare to 8.25.17