We end our Volume Week tomorrow (Sunday) and our Deload Week begins on MLK Jr Day where we will run a full schedule of classes.

In our deload weeks we focus more on mobility for warmups to take care of anything from the week prior, take longer in our skills sessions to get movement right and memorized, and use more of the funky movements not often seen in popular CrossFit workouts such as back bridges, slam ball, and sotts presses.

Community CrossFit WOD

EVERYONE, MEMBERS OR NOT, ARE WELCOME TO JOIN US AT 12pm!

CrossFit WOD for Saturday 1/15

Fitness

5 rounds of
200 running skips
20 pullups
30 push jerk, 20/15kg
50 lunges

Performance

5 rounds of:
50 double unders
10 hspu
20 pullups
30 weighted pistols, 20/14#

Competition CrossFit

“BRENTON”, kettlebell fixation drills, 3-part AMRAP, Big Clean Complex

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