7-25-14 Nicole

Just a reminder that we will only have one afternoon class Friday at 5 pm, morning schedule is as usual.

“Nicole”
20 Min AMRAP
Run 400 meters
Max rep Pull-ups
Total number of pull-ups completed for each round will be your score.
Each time you come off/let go of the Pull-up bar run 400m.

7-24-14 Pioneer Day Schedule

diciplineThe following Schedule will be in effect for both the North and South Locations for Thursday the 24th and Friday the 25th and there will be no CrossFit Kids classes on Thursday.
5:15 am, 6:15 am, 7:00 am, 9:00 am (South on the 24th is Strength)
12:00 pm (24th – North Only), 5:00 pm (South on the 24th is Strength)

STRENGTH – SNATCH
15 min EMOM
1 Squat Snatch (Power Snatch + OHS)
2 Hang Power Snatch

CONDITIONING
1000m row
(3x)
21 Double Unders (3:1 Singles)
12 Deadlift (205#/165#)