Happy Birthday Andrew Dunlap
There will be WOD’s at both the North and South gyms tomorrow morning at 7:30 am.
Best of Luck to all who are competing this weekend!!
Doug, Daryl, Melissa, Kendl, Paul, Jerry, Steph, Angie, Camile and Ashley will all be competing down at Bad Medicine at Brickwall CrossFit.
Ronnie and Tam will be competing at the Fire and Ice event at Crossfit Hyperion.
A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees
A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.
A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds