Announcements
- Nutrition Navigation (meal planning guidance) is launched! To read about our program and the launch contest where you can win discounted dues or FREE training, CLICK HERE
- Sign up for the 2017 CrossFit Open! READ HERE
- 17.1 Kickoff and Cookout this Saturday! Friends and Family are welcome! CLICK HERE
NOTE: *If you are doing the Open and are training today, hit it with a lighter intensity, today is more about movement than power
SWOD: (20 Min)
5 Min to warm up
Every 90 Seconds x 10 Sets
A1) Back Squat 3-3-3-2-2 *Build
A2) Supinated Bent Over DB/KB Row 5 x 8-10
WOD: (12 Min CAP)
200m Run
Max Unbroken Thrusters (95/65)
*Repeat until you have completed 50 Thrusters
**Broken = the bar stops moving for any noticeable period of time, pausing for 1 second in the overhead is fine while you take a breath, but don’t try and get cute with definitions