Tuesday, 20 October, 2015
Workout of the Day: Group Warm Up: Row 500 M 20 Hip Circle Steps Each Direction 20 Bandy Good Mornings 20 Sit Ups 20 Kettle... Read More
Dynamic Effort Uppers
Main Event: Speedy bench: 40% x 5 x 10 50% x 4 x 10 60% x 3 x10 Accessories: Skull crushers x 15 x 5... Read More
Kids: October 19, 2015
Warm up: CrossFit Baseball: Bear crawl between bases. Single: 3 Box jumps Double: 3 squats Triple: 3 Push ups Home run: 3 Sit ups Skill work:... Read More