Monday, July 7, 2014

A BIG thanks to Albert, Josh, Lenny for all their hard work and dedication helping us paint! The new box is looking great!!


CrossFit Reaches 10,000 affiliates!

Arm/Leg Swings
1:00 in the bottom of a squat (soft back)
2 x 10 of:
Shoulder Dislocates
Good Mornings
OHS

MOD (15:00 CAP)
Push Press
5-5-5-5-max reps  @ 82% of your 1 rep max Strict Press
Do 4 sets of 5 reps and on your 5th set do as many as possible and  record that number on the board along with your weight.

WOD
Conditioning
3 RFT
30 Ab-mat Sit-ups
15 Push Press
30 Box Step-ups
15 OHS

Extra Work
Clean & Jerk
1-1-1-1-1 increasing weight each set

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