11/30/16 – Nutrition Seminar Thursday

lee lunging


This Thursday at 6:30pm is our next Nutrition Seminar.  All members are welcome & encouraged to attend (and feel free to bring a friend with you).  No matter how hard you work in the gym you’ll never make the progress you could be without having your diet in line.  Show up to learn more!

CrossFit Performance

A. Push Press – 3×10, rest 2:00

*build to heavy



15 Push Press (70% – 80% of A)

15 Knees to Elbows

*score is total reps

CrossFit Fundamentals

A. Ring Dips @21X1 – collect 20 reps



20 Lunges (total)

20 Ground to Overheads

5 Burpees to a Plate