Thursday 03.11.2016

Couple changes to the Schedule this weekend.

Friday evening will be 4-6

Saturday Regular hours 8-11

Sunday No Class

After class on Friday evening and again on Saturday we will be hosting the CrossFit Liftoff. Stick around after class to support and watch some impressive feats of strength as athletes go for a 1rep max in the Snatch and Clean & Jerk.

L1) 4 Rounds

30 Skips

10 Sit ups

Scaled "Annie"


Double Unders

Sit ups

Rx) 1) "L-Sit Annie"


Double Unders

L-Sit hold (accumulate required number of seconds)

2) Goat Day

EMOM x 14

Odd: Goat #1

Even: Goat #2

CompTrain) Recovery Day