Thursday May 17

May 16th, 2018
by:

Bring a Friend Week!

This whole week we encourage you to bring your friends to any of our classes. They will all be suitable for the brand new person looking to try CrossFit. They can register for any of our classes this week here. It’s free as long as they attend with a member!

Strength / Skillwork

Deadlift
8-3-8-3-8-3-8
[Friends & Family Do sets of 8 only]
45-60-55-70-65-85-75

WOD

FGB – Style, 3 Rounds of 1:00 Intervals:

  • Ball Slam Burpees
  • Pull-ups
  • Sumo Deadlift High Pull
  • Calorie Bike
  • American KBS
  • Rest

Rx+: 30/20# SB, 95/65# Barbell, 55/35# KB
Rx: 20/15# SB, Jumping Pull-ups w. bar 8″ above head, 75/45# Barbell, 30/15# KB
[New athletes may use KBs for the SDHP]

Elements

3 Rd FGB format

  • Slam Ball 20/15#
  • Burpees
  • SDHP KB 55/35#

DeadliftDiane