Monday, Jan. 9, 2017

Saturday was the first class to use the Air Assault bikes. Not many reactions were as cheerful as Kenny’s, shown here. Way to start the year off strong! From people coming back to others trying CrossFit for the first time, you’ve got some good momentum going. Here’s to a healthy and fit 2017!

010917 WOD

A. 4:00 Tabata

Alternating double-unders or attempts

Russian twists

B. Front squat with tempo

Four sets of the following:

Front squat x 4-5 reps @ 4111

Rest 2:00 between sets

C. Three rounds for time:

200-meter run

20 wall balls (20/14) to 10′ target

200-meter run

10 toes-to-bar

>> On-Ramp

Three rounds for time:

100-meter run

20 wall balls or DB thrusters

100-meter run

10 leg raises