Author: lumpy6488

4 Rounds for time of: Run 200 m 100 m Walking Lunges 50 Squats

push press 6×6 70% 21, 18, 15, 12, 9, 6, 3, rep rounds for time: KB Swings – 2.0/1.5 pood Sit-ups Push-ups

I NEED EVERYONE LICENSE BY THE END OF THIS WEEK OR YOU WON’T BE IN OUR NEW SYSTEM, WHICH MEANS YOU ARE NOT A MEMBER!!

Josh will be holding a wod at 9 am tomorrow at frontier park by the tennis courts if anyone wants workout. Rain or shine.

We will be closed all weekend. We are hosting a pose running clinic on Saturday and Sunday. Crossfit 814 is having there Grand opening and

PLEASE BRING IN YOUR LICENSES 5×2 Hang cleans from top of the knee “90 sec rest” ” H.A.T.A wod 1,000 meter row then 4 rounds