11/19/15 – No Mobility – Run Instead!


We’ve had to unfortunately cancel Mobility Class this week BUT Coach Lee will be coming in to the PM classes to help us with running technique.  See you all there!

CrossFit All Levels


A1. GHDSU, 3×10-15, :30

A2. Hollow Body Hold, 3xME, 1:30

B. Banded Sprints, 5×50′


12 min AMRAP

100m Run

15 Wall Balls

10 Box Jumps

Strength Class

A. Press @21×1, 3×5, mod/mod-heavy

B. Back Squat @21×1, 3×5, mod/mod-heavy

C. Deadlift @21×1, 3×5, mod/mod-heavy

D1. KB Twists, 3×12 each way

D2. GHDSU, 3×12

Next week we will be testing the CrossFit total so this session is meant to be more focused on form than load