Friday, 6.24.2016

CrossFit Class Times: 5:30AM, 9:00AM, Noon, 4:00PM, 5:30PM

Open GYM: 8:00-9:00AM

THERE WILL BE NO OPEN GYM SUNDAY (CLOSED)

WE WILL BE AT COYOTE CROSSFIT FOR A COMPETITON

COME SUPPORT OUR MEMBERS 

Warm up:

Medball Warm up

Front rack/Overhead/Hip Mobility

Strength:

A) Strict Press

-5×5 working to heavy 5

B) Strict Pull up

-5xME  (add weight if possible)

WOD:

3 Rounds

-500m Row

-400m Run

Accessory:

-3×10 Back Extensions