Skill Of The Day (SOD)

Gymnastic Parallel Bar Pass Throughs, Tuck and L-Sit

Workout Of The Day (WOD)

Wendler Strength Series for Shoulder Press (Week 2)

Rest as needed then,

For Time:

Concept 2 Row, 1000 Meters
Deadlift, 50 Repetitions
Bar-Dip, 30 Repetitions

Note: Our new, custom made, gymnastic Parallel bars are here! As we move into 2015, our goal is to use these incredible tools to develop bomb-proof midline stability and upper body strength. Get ready for an assortment of skills and drills on the bars. Our WOD today is an “Unpublished Original” workout co-created in the early days of CrossFit by CrossFit Founder and CEO Greg Glassman and “Original Firebreather” Greg Amundson. This sweet triplet is a spin-off the famous “Jackie” girl workout. Barbell weight for men is 95lb. and women 65lb.


WaterWOD Warriors are STRONGER


Thursday Special Programs

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Clinic (7:00 PM – 8:00 PM at Headquarters)

This is week two of the Clinic and focuses on the Deadlift series.

Clinic WOD

As Many Rounds As Possible in 10:00 of:

10 Hang Power Cleans
10 Parallel Bar Push-ups
10 Burpees

Rest as needed then: Rope Climb and Pull-up Practice!

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

One Minute “On” followed by One Minute “Off” at the following stations:

Aerodyne Bike (Maximum Calories)
Box Step-up or Box Jump
Slam Ball
Russian Kettlebell Swing
Hand Release Push-up

Note: Rest as needed then repeat the entire evolution. Try to match your first round score at each station!

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow.


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