Thursday, March 28, 2019


Get your Eat Fit Go orders in for delivery tomorrow.
There will no longer be 7am open gym.

CrossFit 417 – CrossFit

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 (Weight)

20min EMOM

1. Back Squat x 3 @85%

2. Abmat Situp x 20

3. DB Bench Press x 10

4. Cal Row 15/12

5. Ring Rows x 10

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