Reminder today is the last day to complete Open WOD 15.1, you can come at 5:30am or 11:00am.

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Gym Length Spider Man Pushups

20 Grass Hoppers

20 Back Extensions

5 Pullup Negatives

20 Toe Taps

20 GHD Situps

Push Press Review


Every Minute on the Minute for 6 Minutes

3 Push Press @ 70% of 1 rep max from the floor

Followed by…..

For Time (18 Minute CAP)

2 Rounds

60 Second Chin Over the Bar Hold

10 Ring Pushups

20 Deadlifts 185/128lbs.

5 Burpee Pullups

10 Hang Power Cleans 185/128lbs.

10 Box Jumps 24in.

5 Jerks 185/128lbs.

Cash Out

Roll Shoulder Girdle and Stretch Shoulders with Bands

Throwback to Hai's 1st year of CrossFit, 5 years later the Ngo's are some of our most faithful athletes!

Throwback to Hai’s 1st year of CrossFit. 5 years later the Ngo’s are some of our most faithful athletes!