November 2, 2015

Daily Workout

Build to heavy for the day:
1 Power clean
1 Squat clean
1 Jerk
– THEN –
2-4-6-8-10-8-6-4-2
Muscle up
1-arm DB snatch (100/70#)
No-touch box jump over (20/16″)
*18 minute time cap

CROSSFIT BASICS CLASS
BB Skill: Back squat
– THEN –
AMRAP 10 minutes:
5 Toes through rings
10 Push up
15 Squat

Post results to comments.

KellyDBday
Happy 40th birthday to Kelly!!! 40 and FIT lady – keep up all the great work, and enjoy your special day!!!

Don’t forget that the CrossFit Lift-off Competition is this weekend!!!! 

The competition consists of:
1RM Snatch
1RM Clean & Jerk
A conditioning workout that will be announced this Thursday 11/5

We will do ALL 3 WORKOUTS on Saturday from 12noon-2:00pm – come check it out!!!! 

You can register officially for the event at games.crossfit.com/liftoff, so that you can submit your scores to be on the online leaderboard – or you can simply come do the workouts “unofficially” at the gym on Saturday! 

This will be a FUN event, and everyone is welcome!! We encourage you all to participate!!! 

CLICK HERE TO LEARN MORE

11.2.15results

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