2 events this week:
Friday-Last Friday Night Lights and pizza party 6-8pm
Saturday-10am Basketball Tips Tournament: all money raised will go to the Humphries, $40 a team (2 person teams), so grab a friend and come help out. Donations welcome too.

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!


400 meter run

21 overhead squats 65 lbs

9 toes to bar

400 meter run

15 overhead squats

15 toes to bar

400 meter run

9 overhead squats

21 toes to bar

400 meter run

Scale A: OH squat 35 lbs, knees to elbows

Scale B: OH squat 15 lb bar, knees to armpits

Scale C: Front squat 65 lbs, hanging knee raises, run 200 meters

Accessory (20 mins)

3 Rounds

1 minute accumulated plank (weight if desired)

20 side v-ups, each side

10 side dumbbell extensions, each side

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