CrossFit is…

A complete fitness program unlike any other. Guided coaching, a community atmosphere, and constantly varied workouts excel at meeting any fitness goal.





Operation Phoenix Widget

THROWDOWN SERIES

091116 Monday “Nancy”

Strenth/Skill Work   Single support hang power clean: Work towards a 5 rep max per leg WITHOUT touching the support leg between reps.  Do a normal deadlift and go to single support once in the hang position. 

WOD

5 rounds for time of

400m run

15 overhead squats (95/65 or 70% max OHS)

Classes will have a 25 minute cap on [...]