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 – CrossFit
Warm Up C (No Measure)
3min Row or Bike
6 Burpees to Bar + 5 sec hang each rep
5 DB Single Arm Push Press + 80′ OH Carry R-L
10-20 Uneven pushups
10 x Suitcase Situps
7 Strict Pullups
5 Inch Worm + 5 Sumo Inch worm
12 Cuban Press
10 Lying Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)
10 Standing BTN Press
Accumulate time in a Squat while coach goes over the Workout!
Jacked (4 x )
4rnds NFT
12 DB Bench Press
4-10 strict pullups
10 Arnold press
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
6 x 10m Shuttle
20 Box Jumps 24/20(step-down)
10 Deadlifts 225/155