Wednesday, November 22nd

Happy Birthday Brian!

Christmas party December 2nd 6pm-12pm!

8am and 9am classes on Thanksgiving only!

Friday: 8am, 9am, 11 Open Gym, 12pm, 3:30 Open Gym, 4:30, 5:30

How to Raise an Angry Gorilla- CrossFit Journal

Make a list and check it twice! -Flex Fuel Life

Performance and Competition are in red, Links are in green

A) On the minute, for 12 minutes:
Minute 1: Bike
Minute 2: Low Ring Strict Muscle Up Transition
Minute 3: Jump Rope

B) In teams of 2:
20 Minute AMRAP
3 Ring Muscle Ups

9 Burpee Box Jump Overs 24/20
27 Double Unders

Partners alternate whole rounds. Resting partner lightly pedal the bike or row for active recovery. 

If you don’t have at least 3 strict pull-ups, sub pull-ups for muscle ups at this time. Otherwise use the same progression you used for “A”.  
Kipping or strict muscle ups are ok. 

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