Monday, January 03, 2011

Lots of CrossFit gyms get some out of town guests over the holidays. Kelly’s parents are loyal members of CF Fairfax and got in a few WODs while they were here in Montrose. Great job guys!

CrossFit Agoge would like to invite any and all of you to join the CrossFit Agoge Competition Team! This invitation is not ONLY for CrossFit events, but anywhere that you might compete and represent CrossFit Agoge to the world. If you think that you might be interested in joining, please be at the gym on Saturday for a meeting after the 9 am workout. If you can’t make it, please send John an email.

Workout of the Day

Mobility Work
Shoulder External Rotator
Pectoral Work

WOD:
Complete the following for time:
1 Hang Power Snatch, 3 Overhead Squats, 10 Kettle Bell Swings
2 Hang Power Snatch, 5 Overhead Squats, 20 Kettle Bell Swings
3 Hang Power Snatch, 7 Overhead Squats, 30 Kettle Bell Swings