Main – CrossFit Group WOD

Hope everyone had a great CND day! Just a friendly reminder that we will be closed this weekend due to the PentathaWOD. Come on by and cheer everyone on!! Word on the street is that a midday spectator WOD is going down!

Pelvis Alignment Drill (No Measure)

Hold position (coach will demo) for 5 seconds per side. Switch sides 3-4 times. Finish by squeezing a ball between your knees as hard as you can.

800m Run or Row (No Measure)

Easy jog

KB Juggle (No Measure)

10 Minutes Hand2Hand and Juggle fun

Followed by hip+Shoulder mobility

Clean and Jerk

All athletes line up for drill Sargent style with dowel or barbell for warm up. Coach led barbell ques. Then follow up working up to heavy 1 RM

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Coach Lead Cool Down (No Measure)

5-10min stretch