Main – CrossFit Group WOD

PentathaWOD Registration has been launched. This our 2nd year running the 2 day competition. It’s a great event for Firebreathers and new CrossFitters alike. To regsiter use this link:

This Saturday we’ll be doing a special WOD with a few officers from the VPD ERT unit. Jon will be selling tshirts. All proceeds raised go to the Larry Young Memorial Scholarship. Anyone buying a tee gets their name put into a draw for a super-cool prize!

Barbell Tack & Floss and Extended Tabatas (No Measure)

5 mins barbell tack and floss on quads followed by coach’s call extended tabata 30sec on / 10 sec off

Clean and Jerk (1-1-1-1-1-1-1)

20 Minutes to work up to a heavy C&J

05202014 (Time)

1000M Row
15 Clean 7 Jerks (135/95 is RX)
50 Air Squats
We’ll launch this one in 5 minute heats.