Announcements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Tomorrow (Saturday 12/12) will be our annual Holiday Throwdown, 10am-1pm! Friends and family welcome as always! Announcements at 10am, heat 1 of WOD 1 will start at 1030am. Click here for details. Keep in mind there will no regular classes that day!
- Remember we now have Mobility classes Mon/Wed at 7pm!
Strength
- Find a heavy of {1 Power snatch + 1 squat snatch}
- L-sit/GHD practice between sets
WOD
For 6 minutes:
- Row for meters (compare to 11:25)
Rest 3 minutes then 6 Minute AMRAP of:
- 10 KB snatch altnerating arms, 53#/35#
- 10 Wall balls, 20#/14#