Announcements
- FLIP FORCE FIELD TRIP Saturday March 1st CLICK HERE
- Sign up for the 2014 CrossFit Open!!! See where you stack up against other CrossFitters! We will be doing each week’s wod together as a TEAM every Saturday at 12pm! CLICK HERE
- Auxiliary work during classes: Official Policy
- During the CrossFit Open, the 12pm class on Saturdays will be replaced by the Open workouts ONLY. If you wish to be judged for the workout (as a participant) you can ask a coach to validate you any other time if you can’t make it. If you plan on doing the Open WODs, I highly recommend you rest on Fridays!
Mobility
A1 Couch Stretch
A2 Shoulder distraction
WOD
10 Slam ball clean into thruster SLAMS (30/20)
20 Goblet Squats with Slam Ball (30/20)
30 Double Unders (sub 90 singles)
-4 rounds for time-