Friday, May 5th

New class beginning this Tuesday at 6am!!

Danny Broflex: The Takeover -CrossFit Journal

How to Talk to Someone Who Does CrossFit -CNN

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

A) 5 sets of:
Hang Squat Clean x 5 reps
rest 60 second
Nose and Toes Handstand Hold x 45-60 seconds 
rest 60 seconds
Dumbbell Death March  x 20 steps
rest 60 seconds

C) 5 Rounds For Time
13 Pull-ups
13 Russian Swings 
*12 minute time cap

A) 5 sets of:
Squat Clean x 3 reps with 85% 1RM
Quick reset between reps
Rest as needed

B) 5 sets of:
Front Squat x 5 reps with 75% 1RM
Rest 90 seconds

C) 4 Rounds For Time
25 Pull-ups
12 Dumbbell power cleans 50/35
*12 minute time cap

Break early and often. Prize your grip.

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