1/15/16 – Reminder About this Weekend

RANT

Reminder that we do not have classes on Saturday or Open Gym on Sunday.  Friday schedule is normal!

CrossFit All Levels

A. Shoulder Mobility

METCON

21 – 18 – 15 – 12 – 9 – 6 – 3

Row/AD

Wall Balls (20/14)

Box Jumps (24/20)

Dose Response: Maximum Aerobic Power – Attack this workout with a sustainable 85% pacing structure with the realization that the hardest sets are coming when you are most fresh.