Friday, April 17, 2015

 Free "Trial" workout tomorrow at 9:00 a.m.  
Please arrive 10 minutes early to meet the coaches!!

Festivus Games kick off tomorrow! 
Come support all our athletes at CrossFit Steadfast in Savannah. 

Katherine working through the Front Squats during Wednesday's WOD!!!
Arm/Leg Swings
Samson Stretch L&R
2 Rounds of:
10 DB Straight-leg Deadlift
15 Ab-mat Sit-ups
20 Walking Lunge

Skill
5:00 EMOM of:
Double Unders
:40 seconds on, :20 rest
            or
:30 seconds on, :30 rest
            or
:20 seconds on, :40 rest

WOD
Conditioning
21-15-9
Push Press 95/63#
Pull-ups
400m Run after every round.
Rx+ = HSPU’s

PMOD
Weightlifting
1 Pwr Clean + 2 F. Squats + 1 Split Jerk
Work up to a moderately heavy weight

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