October 21, 2015
ANNOUNCEMENT: Saturday we will be participating in two events with BAD Gym. Saturday morning at 10 AM we are helping with Hope Through Grace, an annual event to help raise money for Breast Cancer Research. We will be doing Grace, 30 clean and jerks for time. The event is donation based.
Saturday night at 7 PM we will be partnering with BAD Gym to celebrate Halloween CrossFit style. We will be participating in WOD-o-ween!!! Dress in your favorite halloween costume and enjoy a fun workout.
Coach's Warm Up with Barbell
Clean 7 x 2 @ 80% (reset on each rep)
4 Muscle ups *sub 6 strict pull-ups
40 Double unders
4 x 20 Calorie Sprint (Rower or Airdyne)
4 x 30 Double Unders