Announcements
Holiday Hours
Mon 24th 8-9am Open Gym
Tue 25th CLOSED
Wed 26th Open Gym 8-9am, 5-6pm
Thurs/Fri/Sat/Sun Regular Hrs
Mon 31st 7-11am Open Gym
Tue 1st Open Gym 9-11am
Wed 2nd Open Gym 7-8am, 5-6pm Class
Thurs 3rd Resume Regular Schedule
CrossFit 417 – CrossFit
Warm-up G (No Measure)
Warm Up G
2min Bike or Row
50 Single Unders
80′ Bear Crawl straight arms
10 Hollow Rocks
10 Supermans
10 x Scap Pushups
5 x 2 Pushup + 4 Alt Toe Taps
10 Hanging knee raises
10 x Band Peels
12 x Double DB or KB Deadlift
5 x each SA KB Hang Power Snatch
10 x Inline Lunge + Hamstring Stretch
Accumulate time in a squat while coach goes over workout.
Metcon (Time)
Bring a Buddy, Significant Other, or Your Child Wod.
5 Rounds or 18min cap
50 Air Squats
15 Burpees
25 DB Push Press 35/15
15 Burpees