Friday December 13, 2013

Posted on Dec 12, 2013 | 0 comments

REMINDER there are no evening classes tomorrow (Fri) night. Last class will be at NOON in preparation for the Santa Smackdown. Can’t wait! If you aren’t competing or volunteering/judging please stop by to check it out!!! It’s going to be awesome! Can’t wait!



Power Clean+ Hang Squat Clean

EMOM 10 Minutes. Add weight each round.


20 Minute AMRAP:

5 Hang Power Cleans 155#/105#

5 Ring Dips

5 Pull-ups

10 Hang Power Cleans 155#/105#

10 Ring Dips

10 Pull-ups

15 Hang Power Cleans 155#/105#

15 Ring Dips

15 Pull-ups

etc……20 next round, 25, 30, until time ends…..


CrossFit MELT: