Virtual Nutrition Seminar 7:30 PM tonight!

Join Nutrition Coach Ann Brubaker at 7:30 PM for a virtual seminar on carbohydrates! Learn about different carb sources, their function in your body, and the role they play in your diet. Click here to join!

	Weekly Overview	Events/Classes
Monday	Ring Muscle Ups
Tuesday	Power Clean/Jerk Complex	Free CrossFit Class at 6 PM!
Wednesday	OHS/Power Snatch	Ab Attack at 6:45 PM
Thursday	Turkish Get Ups
Friday	Open Workout 22.1	Friday Night Lights!
Saturday	Long Conditioning	Free CrossFit Class at 9 AM!
Sunday	Back Rack Lunges

Strength

3 Rounds
Rx+:
5 Strict Ring Dips with :03 Hold in Support Each Rep
5 Toes to Rings + 3 Ring Muscle Ups

Rx:
3 Strict Ring Dips with :03 Hold in Support Each Rep
5 Toes to Rings + 1 Ring Muscle Up

Fx:
5 Box Dips with :03 Hold in Support Each Rep
5 Toes to Rings + 5 False Grip Ring Rows

Conditioning

AMRAP 12
8 Chest to Bar Pull Ups (Fx: 8 Pull Ups) (Rx+: 12)
8 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 12)
400m Run