130708 Monday


Yoga for CrossFitters at CFA Mondays & Wednesdays 6:30p, Sundays 9a

Note: Yoga is cancelled for this coming Sunday, July 14th at 9am.  The Monday & Wednesday 6:30pm classes are still on for this week.  Come check it out!  Blankets & blocks are now available to improve upon your yoga experience!  :)


AMRAC in 10 minutes with 8-12 of:



DB Clean & press

Bear crawl 50ft

Strength/Skill Development

A1. Deadlift: 3, 3, 3, 3, 3

A2. Ring dip AMRAP-2 x 3 sets (Every other set of DLs)


AMRAP in 12 minutes:

6 Right arm DB C&J (NTE 50/35lbs)

8 Plank burpee over DB

6 Left arm DB C&J

50ft Bear crawl

Post best DLx3, dip set & total rounds/DB load.

One thought on “130708 Monday

  1. Shanna Post author

    Name DLx3, Rnds/DB
    Chris E. 285/7+13/30
    Emily 200/7/25
    Jeff 295/6+1/30
    Katie B. 235×1/215×3/5+14/35
    Sarah D. 165/5+20/25
    Holly M. 125/6+14/20
    Hadley 125/6/15
    Rustan 275/6+3/50
    Dan F. 325×3/350x1PR, 5+14/50
    Eva 165/6+6/30
    John 225/5+16/30
    Peter 235/5+15/40
    Avee 160/5
    Jana 185/6+1/20
    Jesse 335PR/7+8/35
    Jason 315PR/6+8/35
    Phil B. 235/7+9/35
    KK 285/8+4/25
    Kenan 295PR/6+15/35
    Dub 365/5+20/50
    MCK 165/7+4/15
    Karen 155/7+4/20
    Mandy 125/5/15
    Ginna 175/8+13
    Drew 95/6+4
    Jess G. 185PR/5+6?/20
    Moriah 175PR/7/20
    Jordan 335/345×1/6+12/50
    Sam 145/5+/20
    Ashton 165/6+6/15
    Vanessa 155/5+6/20
    Kelley 195/5+6/25
    Beth 185/5+20+25/15
    Will 315×2/4+15/50
    Raleigh 145/5/15
    Brooke 240PR/3+13/30
    Jamie 315x2PR/3+20/40


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