Oct 26th, 2018
Schedule Update: Yosh will be out of town this weekend, so Oly class will be non-coached on Saturday. We will post the programming, so feel free to come in and still get the work in on your own!
We Need Judges!! November 10th & November 11th
We are getting closer to our goal, but still need your help! We need 9 more judges for Saturday and 22 for Sunday! Are you available to help??
If you can count and are familiar with CrossFit movements, you can judge! We’ll teach you all of the specifics before the event. All judges will receive a free t-shirt, free lunch from Connector Cafe, AND have a front row seat to all of the action all weekend long!
Any bit of time helps! We appreciate your help so much. Please share this with anyone who may be interested in helping!
CLICK HERE TO SIGN UP TO JUDGE!
Hamstring and Adductor Rolling
Every 3 Minutes for 15 Minutes:
5 Reps @80-85%
20 Front Rack Lunges (95,65)
15 Toes to Bar
Level 2 (95,55)
Level 1 (75,35)
ADV (115/80); 25 T2B
200m Air Run
Max Unbroken Muscle Ups
ADV – Vest