T-Shirts are in!!! They will be at the box on Friday.
This is 1 of 2 orders so we only have a limited
amount. Be sure to stop in and get your new gear.
There will be PVC testing all week guys just going
over the 9 fundamental movements of Crossfit. The
coaches want to see efficiency of the movements.
A1. Wed. athletes row for 10 minutes @ 75% (recovery)
A1. Athletes that did not train on Wed. work on gymnastic skills for 10 minutes.
A2. 3 stations/3 Rounds.
1 minute max reps. Wall Ball Shot #20 #15
1 minute max reps. Sit-ups
1 minute max reps. Burpee Box Jumps #20 #14
1 minute rest at the end of each round.