Thursday WOD @ CrossFit Mahwah

Happy New Year! Let’s make 2017 amazing!
Next CF Mahwah Yoga session at Zen Family Yoga is January 8th at 9:00AM.
Toes To Bar and Pull-Up session Sunday January 8th at 10:15AM
Hip Mobility Seminar with Keith Wittenstein January 29th!
Please see the events page on, for details and sign up information!
Information to follow on the Intramural Open!

Thursday Skills
Rope Climb Practice
J-Hook vs Spanish Wrap vs. Fast Rope
(Use Box to sit on and practice Wraps)
– Practice 2TB (Hollow/Superman, Knees to Elbows)
(20 min)
– Warm Up Deadlift to 75%!
AMRAP 5 min:
5 Deadlifts @ 75% 1RM
10 Box Jumps 24/20
8 T2B

Rest 2

Repeat X2

Scale Option:
5 Deadlifts
10 Box Step-ups
8 V-ups