Monday 11/6/17 - New Schedule!


Reminder! New Schedule in effect beginning TODAY (Monday 11/6/17) Monday-Friday 5:30am WOD 6:30am WOD 8:30am WOD 10:00am Actify (Tues, Thurs only) 12:00pm WOD 4:00pm WOD 4:00pm CrossFit Kids (Small gym, no class Fridays) 4:45pm WOD (Small gym) 5:30pm WOD 6:00pm WOD (Small gym, no class Fridays) 6:30pm WOD (no class Fridays) 7:30pm WOD (Mon, Weds, Thurs only) Saturday 8:30am WOD 10:00am WOD 2:00pm Actify Sunday 2:00pm HIT 3:00pm Open Gym

MAIN WOD

M-1: Split Jerk

5 Sets of 3 @ 75%

M-2: For Time:

100 Double Unders

50 Wall Ball

75 Double Unders

40/30 Ring Dips

50 Double Unders

30 Bar Facing Burpees

25 Double Unders

10 Shoulder-to-Overhead 185#/125#

TIMECAP: 18:00

L2: Double Unders 2:00, 1:30, 1:00, and 0:30 Wall Ball 14#/10# Mod. Ring Dips

S2OH 75%

L1: Single Unders Wall Ball 10#/8#

Push Ups

Extra Credit: Back Squat

20 Paused Reps @ 90% of last week's top set of 5

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