August 5th, Friday

August 4, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm

Extra Reading

Relieving plantar pain

Power Clean (2x2x2x2x2)

CrossFit WODTime)

5 Rounds
10 KBS 24/16
5L/5R Kettle Bell Snatches 24/16
10 Box Jump Overs

August 4th, Thursday

August 3, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm

Look at this, another opportunity to hit a quick and heavy one!! Can you improve from last time?

Extra Reading

When limber becomes too loose

Deadlift (3x3x3+)

(90% of 1Rm)+20
70, 80, 90%

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

August 3rd, Wednesday

August 3, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm CrossFit, 7:30pm Yoga

It can be a breeze if you’ve got those double unders nailed down. Lets see how we do.

Extra Reading

We need to call the American Breakfast what it Often Is, Dessert.

AMRAP – Reps)

10 minutes
2 Rope Climb
10 push ups

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups