Friday, November 10, 2017


Friday Deadlifts and more!

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!

FRIDAY
Strength
Deadlifts [Video]
Complete 5 Sets of 3 Deadlifts at 70% of your 3 rep max.

Conditioning
21-15-9 Reps For Time:
• Calorie Row
• Wall Ball Shots (#20/14)
• Push Press (#95/65 Rx; HSPU for Rx+)
• Ring Dips

Deadlifts

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