November 24th, Friday

November 23, 2017 By Winston Thompson

10am Black Friday

Extra Reading

Embrace your discomfort and reveal transformation.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

November 22nd, Wednesday

November 21, 2017 By Winston Thompson

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

Extra Reading

Making good choices during the holidays.

Bench Press (10x10x10x10)

CrossFit WOD(AMRAP – Rounds)

7 Minutes
Deadlifts 315/195
7 burpees over the bar

November 21st, Tuesday

November 20, 2017 By Winston Thompson

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

Extra Reading

How your fitness may benefit others.

CrossFit WOD (Time)

4 Rounds
30 Double Unders
20 KBS 32/24
10 CTB Pull ups
-then-
200m Walking Lunges