Friday, May 16, 2014


Friday Front Squats and an increasingly tough WOD!

REMINDERS Early Morning Schedule: 5:30am class schedule has changed to Monday, Tuesday, Wednesday and Friday. No more Thursday 5:30am.

Murph for Miller: Join the Tri-Cities CrossFit crew for their annual fundraiser on May 23. Details here.

FRIDAY Strength Front Squat [wmv][mov] Every 90 seconds for 6 sets complete 3 heavy Front Squats. Attempt to increase weight each set.

Conditioning 5 Rounds For Time: • 10 Deadlifts • 7 Hang Power Cleans • 4 Shoulder to Overhead • 30 Double Unders • Rest 2 minutes

*Start at #135/95. Attempt to increase weight each round.

Options for Shoulder to Overhead