Thursday – 160804

160804U.S.-Coast-Guard-Birthday

Announcements

  • Dog Days Throwdown Judges Meeting Friday night @ 6pm
  • NO CLASS
    • Friday 8/5 @ 5pm & 6pm – DDT Set Up
    • Saturday 8/6 ALL DAY – DDT
  • CrossFit Kids is back!
    • Pre-K: M/W @ 3:30pm
    • Kids: M/W @ 4:00pm
    • Teens: Tu/Th @ 3:30pm
  • Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge
    • Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE
    • Challenge starts Sept 12th
  • The Dog Days Throwdown – Individual CrossFit Competition

SWOD

20 min to establish a 1RM Deadlift

WOD

For time (15 min cap):
1000m Row

then,

3 Rounds of:

30 Double Unders
20 KB Swings (70/55)
10 Strict Handstand Push Ups

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