Monday 7-21-2014

Don’t forget this Saturday we’ll be participating in the Officers Down 5k being held at Grady T. Wallace Park. There’s still time to sign up if you’re interested in running. Deadline for the race is Wednesday. Pick up registration forms from the gym and turn them in to one of the coaches along with your registration fee. There will be no Open Gym Saturday morning.

This weekend, after the race of course, we will possibly be holding a CrossFit Games watch party at the gym. If we can make it happen and if there’s enough interest to do so, we’ll get a time set up later this week. 

Lastly, later on this week we’ll be making 20 oz waters, Muscle Milk, and Kill Cliff recovery drinks available for purchase in the gym for your post wod refueling!!!

Warm Up


For Time:

400m Run


4 Rounds:

10 OH Stationary Lunges w/ 45/25# plate

10 Walking Uneven Push Ups on plate

30 Double Unders


400m Run

Cash Out:

Tabata Plank Hold (on hands/hollow position)

3 x 15 Hip Ext/Supermans