Main – CrossFit Group WOD

This Saturday we have our Nutritionist Andrea Bath speaking on the Paleo Diet from 10am to 11am then we walk right into Wod League (bring your big league chew) from 11 until noon.

Then a tribute to Zach Brummer (who’s leaving us to go build a bridge somewhere in Iowa or something) will be from Noon until 1pm.

Followed by the Barons of Beef guys doing a BBQ from 1pm until 2:30 after this it’s off to

Percy Perry Stadium for Volleyball.

CF Warm Up (No Measure)

Top to Bottom Stretch then, 10-15 Reps:
Air Squats
Shoulder Press
Over Head Squats
Back Extensions
movements done with a dowel or bar


work on handstands
rope climbs

spend a few minutes on each movement
note – coaches will show scalability

02242014 – Halliburton’s Hallway (Time)

Wallballs 20/14
Burpee (Jump to 6″ target above reach)