Blog Post

Friday 3-13-15

Tyler and Tamra’s going away dinner party is Friday night at Zapata’s at 7 p.m. Hopefully everyone can come out and celebrate!!!

Warm Up


CrossFit Games Open 15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders

 Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet


Complete as many rounds and reps as possible in 14 minutes of:

50 wall-ball shots

200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Cash Out:

super couch stretch 2 min each leg

banded shoulder mobility 2 min each side

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