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!

WEDNESDAY
Strength
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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