CrossFit ThrowdownZach “The Pile Driver”

Here’s the hours for the Long Weekend:
Saturday: 9AM – 10AM Mobility – Noon
Sunday: 11Am – Yoga
Monday (pay attention) : 11AM – 530PM

This Saturday we’ll do the “Hotshots 19” Memorial. It’s a fundraiser to support the families of those 19 firefighters that lost their lives in June fighting a fire in Arizona. If you wish to make an online donation, you can do that here.

Shirts are supposed to be in today!

800M Run
Tabatas (8x20sec)- Coach calls the movements

Take 12-15 minutes and build to a heavy Power Clean

15 X KB Swing 35/25
15 X Box Jump
Rest 2 minutes

Perfromance & RX
Five sets for times of:
5 X Power Clean (155/105)-RX (105-135/65-95)-Perf
15 X Box Jumps 24/20
Rest 2 minutes