Announcements

Join us for the Vintage Happy Hour tonight, Friday at 6:30PM or later at Little J’s. We’re getting free appetizers and drink specials for our group!

We’re starting the new Sunday 5PM CrossFit class this weekend. Come join Coach Chelsea for this new class time!

Strength

4 Work Sets
3 Push Press + 2 Push Jerks + 1 Split Jerk

WOD

2017 Regionals Event 6
30/25 Calorie Bike
20 Burpee Box Jump Overs 24/20″ (Adv 30/24″)
10 D-Ball Cleans 100/70# D-Ball

Please watch the video below to note the different burpee box jump standards today: you are allowed to use your hands to assist with the movement.

Core Accessory

45 Sit Ups
30 GHD Situps
15 Strict T2B

QuickFit

Row 1000m
40 Wall Balls
Row 500m
30 Wall Balls
Row 250m
20 Wall Balls