Events

Rep Your Gym Competition – This Saturday.
Note: We will only have regular classes at 8am and 9am this Saturday.

2017 CrossFit Open – It starts in less than two weeks! This year we have a bunch of stuff planned for the Open. Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time. Don’t miss out. Register here today!

Strength / Skillwork

Ring Muscle-ups
2-2-Max
Progressions:

• Seated in a band
• M/U catch practice (on chest height rings)
• Jumping Ring M/U
• Low Dip holds

WOD

FGB, 1:00 intervals of:

• KB Russian Twists
• Plate Flips (standing)
• KB C-Crunch
• Plate OH Lunges
• KB Figure 8 w/ Uppercut
• REST

3x Through

Rx: 35/25# KB, 25/15# Plate
Fit: 20/15# KB, 15/10# plate

Elements

Do the fit level of the main WOD.