Wednesday, September 27th

Many of you may remember Red from the pre CrossFit days. It is with great sadness that I wright to inform you that last night reds only child Colby, passed away in a tragic accident. To learn more click the link below. On behalf of Adam, Colby and their family, thank you in advance

 

 

Performance is in red, Competition is in blue, Links are in green

A) Four sets of:
Snatch Grip Romanian Deadlift x 8 reps 
Rest 45 seconds
Overhead Squat x 5 reps
Rest 45 seconds
Side Plank Kettlebell Hold x 30 sec each side
Rest 45 seconds

B) “Colby”
13 rounds for time

4 Box Facing Burpee Box Jump-Overs 24/20
4 Toes to Bar

A) Every 90 seconds, for 18 minutes (12 sets):
Snatch Balance + Overhead Squat 

B) “Colby”
13 rounds for time

4 Box Facing Burpee Box Jump-Overs 24/20
4 Toes to Bar

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531