Wednesday, November 8, 2017

Strength Work & more for Midweek!

Wednesday, 11/8: UR
UR Supplements will be in house with their new and improved protein during the 5:30am, 6:30am, 9am & 10am classes. Stop by the UR table after class!

Saturday, 11/11: Veteran’s Day
This Saturday we honor Veteran’s Day with the CrossFit Hero WOD, “Three Wise Men” at the 9am class.   Come in and join us that hour!

Dumbbell Bench Press [Video]
Dumbbell Bent Over Row [Video]

4 Supersets Of:
• 8 Dumbbell Bench Press
• 8 Single Arm Dumbbell Rows Per Arm

Partner Conditioning
For Time:
60 Russian Kettlebell Swings
80 Airdyne Calories
100 Double Unders
120 Hand Release Push-ups
100 Double Unders
80 Airdyne Calories
60 Russian Kettlebell Swings

Dumbbell Bench Press

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