Daily WOD

Every minute on the 2 minute for 8 minutes
4 rounds
Handstand hold for 20 secs, then max unbroken reps in remainder of 2 minutes
then
4 rounds for time:
5 hang squat clean 135/95#
20 OH walking lunge 45/25#
30 Double unders

Tonights schedule is 4:30 Open floor. 5 pm CrossFit, 6 pm CrossFit. Powerlifting will be from 6-7:30. There will be no 7 pm class tonight. If you are entered in the Ironfest tomorrow you should deb taking the day off. Come in and stretch and loosen up.

Great piece on Channel 7 about CrossFit Kids Gantry South.

October 23, 2014

Friday 10.24.2014

Every minute on the 2 minute for 8 minutes 4 […]
October 22, 2014

Thursday 10.23.2014

Strict Pull-up EMOM for 5 min: 5 reps (c2b if […]
October 21, 2014

Wednesday 10.22.2014

“Tyrant 22” AMRAP 22 22 Deadlift 275/185# 22 Wallball 20/14# […]
October 20, 2014

Tuesday 10.21.2014

Bench Press 5-5-5-3-3-2-1 then Helen 3 rounds for time: 400m […]