HERO Friday

Jeff P

Did you know: Jeff was the one who made both our Great Table as well as our new cubby system? Did you know we have another set coming soon? Sign up and you’ll be assigned a place to store your lifting shoes and accessories!


+ The Proper Way to Do a Hero WOD and Honor the Fallen – Breaking Muscle
2017 Regional & Qualifier Events – CrossFit Games

CrossFit WOD for Friday 5/12


5 rounds for time:
15 deadlift, 102/70kg
20 box jumps, 24/20″
25 pullups

Post time to whiteboard.

Olympic Weightlifting WOD

power snatch + push press, power clean + split jerk, back squat

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries

Gymnastics Strength WOD

Stretching (lower): straddles, pikes, and frogs
Strength development: L-Sit
Stretching (upper): shoulders
Midline: handstand work
Conditioning: hollow body variations