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Monday thru Friday
6am • 7am • 8am • 9am • Noon • 4:30pm• 5:30pm
Add'l class on Mon & Wed
Add'l class on Tues & Thurs
*8:30am •*4:30pm *bring a friend
10am Skills/ or "Open" WOD
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We did this WOD on May 21st, 2013!!!
"The heart of CrossFit is the same as it ever was: go hard. Change happens, but that fact about CrossFit always wonderfully, gloriously stays the same. So, enjoy the spectacle of the Regionals, the Games, the influx of many new people to our sport, our home, our way of life — but, remember this: CrossFit was always about you and your workout. You and your workout. If you let other people or things get in the middle of that, well, then it’s really no one’s fault but your own, isn’t it?"
Run two Min, 25 Squats, 25 Push-ups, Banded Shoulder Mobility 6 min
Pre WOD: 3-3-2-2-1-1-1 Press
WOD: "San Francisco Crippler"
30 Back Squats @ Bodyweight
This is for time!
Post WOD: 25 GHD Situps Unbroken
Stripper, Fence, Tin Soldiers, Bear Crawl, Crab Walk, BirdFeeders (There Progressions) and 50 Supermans, 10 Strict Pull-ups
"Annie" – For time…
DoubleUnders (3:1 if Singles)
Strict 10 minute time cutoff.
Find 1rm DeadLift
Mobility – Ideal Stretch, Butterfly, Oly Wall, Pigeon
Shadow Partner 7s
100 "Wall Street" Wallballs
100 DB Push Press (Partners must choose and use same weight, no set down)
10 Rope Climbs
10 Prowlers (There N'Back =2)
Work chipper in order, Partners must divide work evenly! Think Strategically!
Hi 5s and Love to your Fellow Firebreathers!!
Run 3 min, Group 6, Calf Stretch
Skill Session: Double-unders
and PR attempts
21 – 18- 15 – 12 – 9 – 6 – 3
Mobility w/ all Remaining Time
Run 2 Min inside
Burgener Variations on a Squat Clean
6×2 Touch n' Go Cleans (up to 90% of 1rm)
14 Box Jumps (24/20)
75 Partner Medball Sit-ups