Announcements
Holiday Schedule
Friday
9am coach led class
10am Sports Performance/Open Gym
11am Open gym
Saturday
10-12 Open gym
Sunday -Closed
Monday -Closed
Tuesday
9am Coach led class
10am Sports Performance /Open Gym
11am Open gym
CrossFit 417 – SkinnyFit
Warm Up D (No Measure)
3 x 20y Fwd/bwd run
3 x Down back side shuffle
1 Min KB squat hold
5 x each Full Squat thoracic reach
10 x Situp + reach past toes nerve floss
1min Double oh DB hold
320′ Double KB front rack walk
12 x KB Goblet Squat
12 x DB or KB Suitcase Deadlift
12 x Double KB strict press
Accumulate time in a Squat while coach goes over the Workout!
Metcon (Time)
800m row
20 burpee box jumps
10 GHD
5 man makers
600 m row
20 burpee box jumps
10 GHD
5 man makers
400 m row
20 burpee box jumps
10 GHD
5 man makers