11/3/16 – Specialty Classes



We know that we beat you all up on a daily basis (it’s out of love, we promise), so remember to listen to your body!  Some of our specialty classes help you do just that.  Check them out this week!

Thursday: 6pm – 630pm Endurance

Thursday: 630pm – 730pm Mobility

Sunday 10am – 11am Deep Stretch Yoga

CrossFit All Levels

6 Rounds for Time

50 Double Unders

25 DB Hang Power Clean + Overhead

200m Run

*score = time or rounds + reps

*if 50 Double Unders needs to be scaled, work for 1:00


A. Back Squat – heavy single in 15 minutes

B. Ring Pushups @22X1 – 5xME-1, rest 2:00

C. Farmers Carry – 4x100m, rest 1:30

*should be HEAVY but unbroken


Pulling Mechanics


6 – 8 x 200m Run, 1:30 rest