11/10/14 – Hard Gainer Seminar on Thursday


First off – congrats to Jess Song and Rikki White for a great performance in the Goddess Games on Saturday!  Very proud of you both!

Second – we are separating our Nutrition Seminar into 2 parts this month.  The seminar for those who are “Hard Gainers” is this Thursday at 6:30pm.  The seminar for those trying to lose weight will be the following Thursday.  No need to sign up, just show up!

CrossFit Performance

CrossOver Symmetry


Open WOD 11.6 & 12.6

7 min AMRAP

3,6,9,12,15,18,21 etc

Thrusters (100/65)


athletes who cannot kip will modify to jumping pullups

CrossFit Fundamentals


Hang Power Snatch


15 min AMRAP

200m Run

15 Hang Power Snatch (75/45)