Group Circle Warm Up Strength 15 min EMOM: Back Squat 2 reps @ 80% Workout of the Day For time complete: 50
Group Circle Warm Up Strength 14 min EMOM Odd: 5-8 Pull Ups Even: 10 – 15 Slam Balls Workout of the Day
West Side Comp is happening at 7:30am! Coach Adam is in charge!! CFWS @ 9:00am In teams of three complete: 5000m Row 150 Shoulder
Tomorrow CrossFit Games Open Workout 16.1 is going down!! The evening classes will be structured as an Open Gym! The gym will be open from
Group Circle Warm Up Strength 20 minutes to build to a heavy Power Clean + Power Jerk + Split Jerk. Build weight over
Group Circle Warm Up Strength 15 minutes to complete the following superset: A) Good Mornings 5s x 3r @ 80% of Snatch (Stay
Group Circle Warm Up Strength 15 minutes to complete: Turkish Get Ups 5s x 2r each side. Build heavier each set. Workout
Group Circle Warm Up Strength 25 minutes to complete the following superset: A) Back Sqaut: Work to a heavy single. Then 3s x
REMINDER: Tomorrow is “Bring A Friend” Saturday at 9am! Anyone who brings a friend, gets a cool CFWS sticker! It is going to be a
Group Circle Warm Up Strength 15 minutes to complete to work up to a 3RM Push Press Workout of the Day 15-12-9