Ladies Night
This Sunday, 9/23
10am WOD; 6pm “Wine & Sign”
2018 Amplify Open
Registration for our Oct 13 Comp/B4B event is open!
Competition: Amplify Open Registration
Fundraiser: Barbells For Boobs
CrossFit
Strength
Power Clean [Video]
Front Squat [Video]
Push Jerk [Video]
Take 15 minutes to build into a heavy complex:
1 Power Clean + 2 Front Squats + 2 Push Jerks
Conditioning
AMRAP in 18 Minutes:
• 18/15 Calorie Row
• 15 Wall Ball Shots (#20/14)
• 12 Alternating Dumbbell Snatch (#50/35)
• 9 Toes to Bar
