This is the first blog on our new site. hope you enjoy and theres going to be more to come !
Crossfit Class 10 a.m. and 4 p.m.
3x3 push press
10 min a.m.r.a.p. 200 M run
10 box jumps
10 double unders
10 hand release burpees
Crossfit gymnastics basics 11 a.m.
10 muscle ups from the ground
15 lower downs
15 hand stand push ups
30 ring rows
40 push ups (elbows in)
Competition Training
dead lift - 5x2 @ 70 %, 5x2 @ 72 %, 1x5 @ 75 %
good mornings - 5x5 @ 95 lbs
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