Friday – 170331

 In Uncategorized



  • Double Under Clinic!!!
    • Saturday, April 15th from 11:15am-noon
    • Cost is $20 and includes a Jump Rope – limited to the first 10 athletes that sign up
    • Whether you’re struggling with Double Unders or wanting to take your skills to the next level, our guest Coach Stephanie Benitez is here to help!
    • Register Here


Muscle Up Drills
1) Establish the False Grip
2) Swing on the Rings x 5-8 swings
3) Hanging Hip Thrust x 5-8 reps
4) Standing Transition x 5-8 reps
5) Seated Strict Muscle Up w/ band x 3-5 reps
– all movements should be performed in the False Grip
– rotate through stations for approximately 15 minutes


Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Suggested WOD

Complete as many reps as possible in 12 minutes of:
Max reps of Unbroken C2B Pull Ups
Row 250m
Max reps of Unbroken Strict Ring Dips
Row 250m

Recent Posts