WOD - 11.17.2014

In case you haven't already met him, say hello to Keith! When we were looking for someone to take on the bulk of classes, Keith stood out heads and tails above the rest. He brings over four years of coaching experience, regional level competition experience, and most importantly experience building great communities at other CrossFit gyms. We are lucky to have Keith on our staff.

This weekend two of our most dedicated members found out that they passed their CrossFit Level 1 Exam. Congratulations to Corey Berger and Andrew Ilch! Both of these guys are anxious to start helping you reach your goals, they will be starting our coach's prep program this week and we hope to have them coaching classes by New Years.

                                                                        Corey

                                                                        Corey

                                                                     Andrew

                                                                     Andrew

                  Sunday Class Scores. I love seeing 20+ people turning out for a Sunday!

                  Sunday Class Scores. I love seeing 20+ people turning out for a Sunday!

Warm Up

Row 200m

10 Air Squats

20 Lateral Hops (left/right = 2)

2x Duck Walk down Crab Walk back

Wrist Stretch on floor-30 second hold each:

10 Empty Bar Front Squats with pause


Strength

5 X 3 Front Squat @ 65% of 1RM with 3 Second Pause at the bottom


WOD

EMOM for 15 minutes:

1st minute-10 Power Snatch (95/65)

2nd minute-5 Box Jumps (36/30)

3rd minute-AMRAP Burpees Over the Bar in 30 seconds

Score=Total Successful Minutes and Burpees Over the Bar (Do not have to be facing bar)