Main – CrossFit Group WOD


Hey everyone hope you all had a great weekend! Canada day is limited hours tomorrow with 8:30am – Noon – 430pm.

And PentathaWOD is coming up this weekend! Be sure to invite your friends and family to come out and spectate.

800m + Mini cindy (No Measure)

800m run or row, then 3 rounds of 5 pullups/ring rows 10 pushups 15 airsquats.

Hang Power Snatch

Spend 25mins working up to a attempt.. Coaches emphasize pulling from the hips not the arms in demo. Fast turn around from up/down.

Metcon (AMRAP – Rounds and Reps)

AMRAP 9mins
14 Hang Power Snatch @ 95/65
21 Box Jump