– Community CrossFit class on Sunday, 9/24 at Noon! Anyone is welcome to join! No experience necessary.
– Carl Paoli’s Freestyle Seminar is coming to FCF on Tuesday 9/26!
+ Whole30 Sriracha [Recipe] – Nom Nom Paleo
CrossFit WOD for Friday 9/22
WODAPALOOZA 2017 WOD 4
2 rounds for time of:
40 calorie row
40 overhead squats, 43/29kg
WODAPALOOZA 2017 WOD 5
5 minutes to find a 1RM hang snatch
Workout 4 is scored as the total time it takes to complete the two rounds of the triplet. Workout 5 is scored as the heaviest single lift in pounds on the 1RM Hang Snatch. Post both scores (workout 4 and workout 5) to whiteboard!
Olympic Weightlifting WOD
snatches and clean & jerks, pullups
– Andrew is subbing for Patrick tonight!