August 5, 2016

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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman ofWashington Park Chiropractic for a medical professional's take on starting CrossFit with us!

Strength

• OHS, work up to a heavy 3 @33x1
• GHD Sit-ups between sets

Conditioning

For time:

• 20 OHS, 115#/75#
• 20 KB swings, 70#/53#
• 200m Run
• 40 Back squat, 115#/75#
• 40 KB swings 70#/53#
• 400m Run