*Reminder Holiday Hours Are In Effect*
CROSSFIT
Strength
i) EMOTM 10 Minutes of:
Push Jerk (3) + Split Jerk (1) @ WW
ii) Split Jerk 4×3 @ 70%, 3×2 @ 80%, 2×1 @90%
MetCon
12 Minute AMRAP of:
50 DU
15 T2B
Accessory (Core)
Coaches Choice
Uncategorized
IMPORTANT ANNOUNCEMENT!!!
Due to unforseen circumstances Yoga will be cancelled tomorrow morning, sorry for any inconveniences. We hope that everyone had a wonderful Christmas!!!
From Our Coaches To You…
Have a very Merry Christmas and Happy New Year from all of the coaches of CrossFit 431!!! Have fun, be safe, and stay warm over this holiday season!
#happyholidays #holidayseason #tistheseason #merrychristmas #happynewyear #santascoming #christmaseveeve #family #relax #food #sharing #thanks #cheers #heresto2017 #lol
12 Days Of Xmas!!!
Its our 3rd Annual 12 Days of Xmas #wod this Friday at 1pm!!! This one’s on us guys, so feel free to bring ANY friends or family members that are looking to try out CrossFit or just looking to get a #fun and #free workout in during the holidays. Any and all holiday goodies are welcome, so don’t hesitate to share the joy!!!
WOD 122216
CROSSFIT
Strength
i) EMOTM 10 Minutes of:
Strict Press (2) + Push Press (2) + Push Jerk (2)
ii) 40 Ring Dips For Time
MetCon
For Time:
500m Row
12 OH Squat
12 Hang Power Cleans
300m Row
12 OH Squat
12 Hang Power Cleans
100m Row
12 OH Squat
12 Hang Power Cleans
(W: 95# M: 135#)
