Saturday, May 17, 2014


Saturday Partner Workout! Be ready.

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.

SATURDAY Partner Workout: 8 minutes of Max Calorie Row 2 minutes of Max Wall Ball Shots (#20/14) 2 minutes of Max Hand Release Push-ups 2 minutes of Max Kettle Bell swings (#55/35) 2 minutes of Max Wall Ball Shots

Then run 10 x 200 meter relays (5 each)

* Partners can split reps any way they choose.

Efficiency with Wall Ball