Because you CAN

Announcements ***Reminders*** • December membership fees due by Friday. • Tacky Christmas Party 12/17/16 at the gym. CrossFit Crash – Crash the Party 2016 Warm-up (No Measure) “Where the mind goes, the body follows” ” I challenge yourself to do...

My Maria

Announcements ***Reminders*** • December membership fees due by Friday. • Tacky Christmas Party 12/17/16 at the gym. CrossFit Crash – CrossFit Warm-up (No Measure) 3 sets in 10:00 (any order) 10/8 Cal Row 30sec Plank hold 10 PVC pass throughs 3 Inch worms Metcon...

We Outchea

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 3 sets in 10:00 150′ run (50′ X 3) 10 DB hang clean and jerks 5 KB deadlifts Metcon (AMRAP – Reps) EMOM X 10:00 5 Clean and Jerks (155/105)Pick a load that you can move smoothly and...

6am Regional Training

CrossFit Crash – Crash the Party 2016 Row 2k (Time) Record for testing purposes Metcon (AMRAP – Reps) 30 Min Running Clock 5 Min Burpee Box Jump Overs 20inch 5 Min Break 4 Min 10 Meter Shuttle Run 4 Min Break 3 Min Power Cleans #105 3 Min Break 2 Min Wall...

6am Regional Training

CrossFit Crash – Crash the Party 2016 Snatch (3×2) 60%x2 65%x2 70%x2 for three sets UNBROKEN ***choose your weakest (power or squat) Snatch Pulls (4×3) 4×3 at 80% of max from movement prior Back Squat 4×3 at 70% Metcon (No Measure) Extra...