Friday February 10, 2017

Happy Birthday J5 and Shayan!


The Open is quickly approaching and we could not be more excited! This year we will be giving out prizes, contributing to a great fundraising cause, and reigniting the CrossFit spark! the Open starts on February 23rd and you won’t want to miss out! Click here to get registered.

It’s Benchmark Friday!



Group Warm-Up:
The Burgener Warm-Up

Skill Practice:
15 minutes of Muscle-Up Practice

Compare to 6/10/16
Three rounds, 9-7- and 5 reps, for time of:
135/95 pound Squat Snatch
*Scale Muscle-Ups with either Bar Muscle-Ups or 18-14-and 10 reps of Pull-Ups and Dips.

“Life is one big road with lots of signs. So when you riding through the ruts, don’t complicate your mind. Flee from hate, mischief and jealousy. Don’t bury your thoughts, put your vision to reality. Wake Up and Live!”

~Bob Marley


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