SATURDAY

Teams are still forming for the in house throw down! Grab a partner and sign up! We are going to have a great day working out together with some fun wods!!

CrossFit WOD:

amrap 15 min:

50 du’s

12 deadlifts 155#/125#

LEVEL 1:

amrap 15 min:

50 singles

12 deadlifts 75#/45#

WEIGHTLIFTING/OLY CLASS:

1.Push press + push jerk or split jerk 

1 + 1 x 5

2. weighted lunges (Mike’s choice)

3.weighted pull ups or strict

5 x 3

4. accessory work:  tricep kickbacks w band