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!

“Suicide Sprints for Warm-up/ Partner relays
Heartrate High/ Cool Down with some Shoulder mobility”
10sec on 5sec off
20 rounds (flip over each round- 10 each side)
EMOM 14 Min
Even: 10/8 Cal Row
Odd:   15 T2B

10 Cal or :30 sec of work Max
Scaled: Sub V Up for T2B

Score is total number of Reps