Friday WOD 1.22.16

Just a reminder. If you know anybody interested in joining CrossFit, we have a fundamental class this Saturday at 10am after the partner workout. Feel free to invite a friend or join in if you need a refresher.

Skill

TGU
15-20 min working on turkish get-ups.

WOD

Mary

AMRAP 20

5-HSPU
10-Pistols (total reps)
15-Pull-ups

Monday WOD 1.18.16

Great Start to the month! Lots of hard work being put in, goals up on the board, and everyone staying accountable. Proud of everyone.

Let’s start the week out strong so we can finish strong.

Skill

Front Squat
5,3,1,2,2
75,85,95,90,90%

WOD
15*12*9*
Back Squat 135/95
C2B
*50 DU after each round (3 total times)

Happy Bday Jake 1.15.16

Friday Fun with an amazing Bday WOD for Jake! Hope everyone enjoys it, and most importantly Jakes ears are ringing after this one. Happy Birthday Jake!

Skill

Dead Lift
5×3 @ 80%

WOD

Happy Birthday Jake

50-Wall Balls 20/14
40-Burpees
30-Dead Lift 135/95
20-Back Squat 135/95
10-Thrusters 135/95