Monday August 12

by | Aug 11, 2019 | Uncategorized, W.O.D.

Our member spot light of of the month is Ruth! We love you, your kiddos and husband so very much. You bring something special to the box and it wouldn’t be the same without you.

10 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters 30/45
Rest 30 seconds


Kid’s CrossFit
Warm up: PVC game

Strength/ skill: snatch
EMOMx 8 min
2 power snatch
1 snatch
1 ohs
(If lacking mobility, try a plate under heels and use weight pvc)

Wod: 
10 min AMRAP 
10 power snatch
10 bar facing burpees
10 v ups

Game: WALL BALL