Tuesday 140916

Rumor has it that some of the team was star struck over the big time CrossFit athletes they got to  hang out with all weekend. Yep, this is Coov, Sam Briggs (2013 Fittest Female on Earth) and Cam!

Schedule Changes – Starting this week, we will no longer be offering the 6a WOD. The 6a OLY Lifting class will still be going. Kids Class on Monday’s and Wednesday’s will start at 615p and will end at 7p. 

Grizzly Tracks 5K – This Saturday at 9a at the Ogden River Parkway/Dinosaur Park. It’s not to late to register http://www.grizzlytracks5k.org/

Dynamic Warm-Up-Mobility
Prepare for…

Skill: – 3x Max Effort Strict Pull-ups  

WOD – Flip & Flop
“Flip”
4 Min AMRAP

12 Power Cleans 105/73 95/63 85/55
6 Strict Dips Rings or Bars

 2 min rest

 “Flop”
4 Rds

6 Push Press 105/73 95/63 85/55
12 Pullups

Cool down

Competitors or athletes wanting to improve your Fitness level

“Jackie”
1000 m row
50 thrusters 45/45 
30 pull-ups
 

 

 

 

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