September 16th, Saturday

September 15, 2017 By Winston Thompson

10 and 11am CrossFit

Extra Reading

Train long and prosper

Cindy (AMRAP – Rounds and Reps)

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

September 15th, Friday

September 14, 2017 By Winston Thompson

6 and 7am, No 8am or Noon4:30, 5:30, and 6;30pm

Extra Reading

Squat Clean

Run Away from the Pain (Time)

150 push ups
*Run 200m each time you break
20 minute time cap

September 14th, Thursday

September 13, 2017 By Winston Thompson

7am, 5:30, and 6:30pm

Extra Reading

38 things you will learn in Weightlifting

Front Squat (5x3x1+)

75, 85, 95%

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#