Main – CrossFit Group WOD

DODGEBALL TONIGHT AT 730PM!!! All welcome, including friends of CrossFitters 🙂

Touch Football this Sunday Morning for the BFIT Day outing.

And it looks like all the slots have been filled for the blood drive on Feb 7th. Thanks everyone who signed up!

Coach Led – 10 min (No Measure)

Warmup movement and mobility
Followed by 5 Min Hip Mobility

Back Squat (5-3-2-2-2-2-2-2)

Weights for the 6 sets of two should be approximately 70-80% of 1 rep Max.

01302014 Colby Unshrugged AMRAP (AMRAP – Rounds and Reps)

5 Minute AMRAP
15 Wallballs
10 Burpees
5 Minute Break, then:

01302014 Colby Unshrugged for Time (Time)

5 Rounds for time of:
10 KB Swings 50/35
10 Pushups
30 Double Unders