January 10th, Wednesday

January 9, 2018 By Winston Thompson

6, 7, and 8am, noon, 4:30(Open Gym), 5:30, and 6:30pm

Extra Reading

CrossFit WOD

For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

January 9th, Tuesday

January 8, 2018 By Winston Thompson

4:30, 5:30, and 6:30pm CrossFit

Extra Reading

The benefit of supplements that no one talks about.

J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

To learn more about J.T. click here

January 8th, Monday

January 7, 2018 By Winston Thompson

6, 7, and 8am, noon, 4:30(Open Gym), 5:30, and 6:30pm

Extra Reading

Rowing Technique

CrossFit WOD(3 Rounds for reps)

Death by Pull ups(Ring Rows)
then
Death by Row for Calories
Death by Front Squats 135/95

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