Need more info?
Have some questions? Let us know what you need!
WE ARE NOT AT ALL INTERESTED IN ANYTHING YOU ARE SELLING. No services, products or cross promotion is of any interest to us. Only a moron would continue past this point to try and solicit us for anything.
Click here for directions and parking info
Saturday, 16 December, 2017
WARM UP – MOBILITY
Big dynamic joint warm-up + stretch out.
15-20 banded good mornings
8-10 beatswings / kipping practice
2 wall walks w/ 10-15s hold / shrugs at the top
Coaches, review WOD movements + scaling options.
7-8 min to warm-up for WOD
10 Rounds for Time:
3 Handstand push-ups
6 Deadlifts (225/155)
30 min time cap
Adv/Competitive athletes; complete the HSPU’s strict today if possible.
Deadlift should be no more than 60-65% of 1RM
Int/Beg athletes scale the pull-up volume down to 6-8/round (jumping pull-ups or ring rows)
5-7 min cool down bike or row
10-15 min focused mobility work
WHAT IS CROSSFIT?
Click the play button for a quick introduction to CrossFit!