Thursday, July 18
Warm up: 200m forward 200m backward 20 circle steps 20 squats 2o toes to bar Skill: Wall ball WOD: AMRAP in 7 min.... Read More
Dynamical Bench
Dynamic Effort Chesticles: Main Event: Speedy Bench Vs. Chains: 2 chains each, 60% x 3 x 10 Accessories: Rest Pause Pull ups x 3 Bandy... Read More
Thursday, 18 July, 2013
Workout of the Day: Mobility Day!!! My Crazy CrossFitians, you have been busted and been left bleeding (or bleating for the sheepish among you). Come... Read More
Kids: July 17, 2013
Warm up: 3 Rounds 20 sec Jump rope 20 sec Alternate T-planks 20 sec Squats Skill work: Heel balance drill WOD: AMRAP in a given... Read More