09 December 2016

FRIDAY 161209

“Boxers Helen V2”

Complete Three Rounds on 1:00 Rest,

3:00 Running Clock,
Double Under, 100 Repetitions (or 150 Weighted Jumps)
21 Kettlebell Swings (53lb. / 35lb.)
15 Hand Release Push-ups
Pull-up, As Many Repetitions As Possible (Score)

Note: Today’s workout is a session from the programming that Coach and “The Ghost” have utilized with great success. How many people can Rx’ todays workout and achieve 10 or more Pull-ups each round?


Kyle Maynard and Greg Amundson share notes


Please note the 10:00 AM class is cancelled for a special event today.


Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (6:00 PM – 7:00 PM at HQ)


A Real Life Warrior Teaches Box Breathing for Performance with Greg Amundson & TJ Murphy 


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