Thursday, December 27, 2012


Our next On-Ramp class begins January 7th!! 
This 4-session class helps those new to CrossFit start safely!! 
Learning CrossFit's foundational movements from a certified instructor is the best way to ensure success!! 
 Call or email us to schedule your class!!

O'Lifting tonight at 6:30!! Looking to hit a 1 rep max in the Snatch!! 

 Billy with a nice extension!!



Arm/Leg Swings
250m Row
2x10 of:
Shoulder Dislocates
OHS
HR Push-ups
         
MOD (15:00)
Pistol Squat practice
Work on progressions (try a box), balance, depth.
If you are very good at them, work on MU's

WOD
For time:
30 Overhead squats 75/53#
15 C2B Pull-ups or 7 Muscle-ups
20 Overhead squats
10 C2B Pull-ups or 5 Muscle-ups
10 Overhead Squats
  5 C2B Pull-ups or 3 Muscle-ups

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