Happy New Year! Let’s make 2017 amazing!
Hip Mobility Seminar with Keith Wittenstein January 29th!
Please see the events page on www.crossfitmahwah.com, for details and sign up information!
The Intramural Open is coming! Team Captains have been chosen and names have been picked! Check out the whiteboard in the big room!

Points of Performance: HSPU and Scale
Headstand out to kip (end up in high plank)
Headstand on wall – elbows to knees up to straight (slow)
Shoulder Taps 3×10
Handstand Walk Practice 3-4 lengths
A: Metcon 
20 Min AMRAP
2 C2B Pull-ups
4 HSPU/Pike
8 KB Swings 2/1.5 POOD (American)

Sub: Jumping C2B
NO Banded Pull Ups
B: Nate 
20-Minute AMRAP of: (If You have Muscle ups)
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here