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. Strength 3 sets of the following superset 6 Deadlift (heavier than last week) 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings or Nordic Hamstring Curl with 5 second eccentric B. Conditioni
A. Strength 3 sets of the following superset 8 Wide Grip Bench Press 12 Wide Grip Body Row B. Conditioning 300m Row 30 Bar Dips or 60 Bench Dips 30 Top Down Gorilla Rows 35/26lbs 300m Row 40 Toes to B
A. Strength 3 sets of the following superset 8/leg Knee Over Toe Split Squat (Challenge: Back Rack or Suitcase KOT Split Squat) 4-8 Strict Pull-Ups (Challenge: Weighted Pull-Ups) B. Conditioning 3 Rou