Be there on October 18th to celebrate Coach Tina’s Birthday with a Birthday WOD!
Barbells for Boobs will be on Saturday, October 29th! WOD will be announced soon!
CrossFit Lift Off – November 5th Sign Up Today
 
Monday October 17, 2016
 
Dynamic Warm Up
– Focus on Hips and Squat
 
Squat Clean Thruster (EOMOM 10 (2-2-2-2-2))
“Cluster”
1. Increase Weight Each Round
2. If Failed rep, do not increase weight until complete 2 reps.
3. Record Heaviest Weight Lifted
 
All: Metcon (No Measure)
3 Rounds:
1:00 Min Goblet Squat
1:00 Min Waiter Walk (R)**
1:00 Min Jumping Scissor Lunge (BW)
1:00 Min Waiter Walk (L)**
1:00 Min Push-up
Rest 2 min

**Waiter Walks= One Arm Extended over head with weight while the other arm hold weight at the side”

 

Spread the word. Share this post!