February 6, 2019

February Challenge:  BINGO

Upcoming events:  

Vertical Treadmill Challenge | February 7th

Mobility Seminar Series with Shantelle.  We will focus on a different area (shoulders, hips, ankles, spine) each week!  Cost for each is $20/$70 to register for all 4. February 21st, 28th, March 7th, March 14th | 5:30-630 pm

CrossFit Classes 

RX: LIFT: 2 Power Snatch @ 90% EMOM for 9min. WOD: 5 rounds for time: 5 hanging power snatch (35k/60k), 10 push press, 15 back squats. 10 Burpees for every Drop. Time cap 18min. REFER TO 2/4/15

Gold: LIFT: 2 Power Snatch EMOM for 9min. WOD: 5 rounds for time: 5 hanging power snatch (35k/50k), 10 push press, 15 back squats

Silver: LIFT: 3 Power Snatch EMOM for 9min. WOD: 5 rounds for time: 5 hanging power snatch (BAR), 10 push press, 15 back squats

No Bar: LIFT: 30 SDLHP and 60 cal assault bike for time. WOD: 5 rounds for time: 5 DB power snatch, 10 DB push press, 15 DB squats