Wednesday 151202

2016 ChangesAn email went out today to all members communicating a slight price increase for 2016. All memberships will go up by $5, with the exception of the Speed and Agility Class will go up $10. We pride ourselves in being the cleanest, best equipped, great coaching and most affordable CrossFit Box in the State and we will continue to do so!!! 

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
2  2-minute rounds with 1 min of rest between rounds of:

5 Muscle-ups
150-yard shuttle sprint (25 yards there and back, 3 times on green or across)
Max reps thrusters   135/95, 105/75, 85/55

*Scale weight and movements as needed for progression and smooth speed through Rds. Ask your coach for help.

THEN:

Strength:
Back Squat
5-5-3-3-1-1-1

COOL DOWN

Competitors or athletes wanting to improve your Fitness level:
Every 2Minutes x5
1 Hang snatch + 2 OH Squat + 1 Snatch @ 60% 1 RM  Snatch climbing if feeling it

4 Rounds Not For Time of:
7 GHD Situps
7 L-Sit pull ups
Max effort hand stand walk or progression 

 


 

 

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