February 10th 2012

Got a Goat?  Come to a special 'skills class' this Saturday (Feb 11th from 10AM-11AM).  We especially encourage those of you planning to participate in the CrossFit Open to take this opportunity to get some specific coaching on your goat(s).  We chose this time frame to give you the flexibility to do the regular WOD or barbell club in addition to some skill work.  Don't miss out!  You can't avoid those HSPUs, muscle ups, double unders, pistols... etc. forever.  



Strength:
Wendler: Dead Lift    3x3x3 80,85,90% (Based off 90% of your actual 1RM)

Met Con:

It is time again to check your progress with the best known CrossFit benchmark WOD....

"Fran"


21-15-9

• Thruster 95/65
• Pullups

This takes less than 2 minutes to watch... WATCH THIS.