Monday 8/3/15


Announcements / Reminders

1) Check out our new blog post about attending the upcoming GRID league match on Sun, Aug 9th! E-mail or sign up by whiteboard at gym if you’re interested in a group discount or carpool.

2) Don’t forget, Barbell class is now offered both Mon and Wed at 7:30pm. All members / experience levels are welcome! Barbell is a great supplement to your regular CrossFit WODs and is a good opportunity to focus on improving your Olympic lift technique.


Rotate every 2 minutes between the following stations for 3 rounds (24 minutes total):

1) L-sit progressions

2) Sideways wall handstand walks or holds

3) Reverse pistol progressions

4) Pull-up progressions


For Time:

9-12-15-12-9 reps of:

Wall Balls (20/14 to 10’/9′ target)

KB Swings (53/35)

*choose WB weight that will allow you to perform movement correctly and reach target on all reps

Categories: WOD

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