Friday – 170414

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  • Double Under Clinic – TOMORROW!!!
    • 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


Every 90 seconds for 18 minutes (6 sets each):
A. Straight-arm Snatch Pull x 3 reps
B. Power Snatch x 3 reps
Note: Alternate between movements A & B. Increase load as possible. Snatch Pull loads should be higher than Power Snatch loads.


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 rounds and reps as possible in 6 minutes of:
2 Power Cleans (185/125)
1 Shuttle Run (5m, 10m, & 15m out and back)

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