It’s great to see you all excited about the Throw down!  This Saturday at 10 and Sunday at 11 come in and do wod # 1 if you’d like to compete for a spot on the Rx or scaled team.  If you can’t make either day, come see me and we’ll work out a time to get together and get it done.


Take 15 min and work on overhead squats

CrossFit WOD:

Buy in 800 meter run

3 rds:

20 box jumps 24″/20″ RX + 30″/24″

20 alt dumbell snatch  35#/25# RX+ 40#/30# (10 rt/10 left)

20 ab mat situps

Cash out 800 meter run

Check out this video of Chris Spealler doing a slow motion overhead squat …