Tuesday, January 17, 2017

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Saturday, January 21st at 1130, learn how to maximize efficiency and technique with these dynamic pull up methods.  Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness!

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Rope climb technique
Fx: 8 rope climbs for time
Rx: 12 rope climbs for time
Rx+: 16 rope climbs for time

12 min AMRAP:
8 Deadlifts 225/155 Fx: 185/135
12 Ring Dips Fx: Push-ups
24 Sit-ups