Wednesday, November 8, 2017

Strength Work & more for Midweek!

Wednesday, 11/8: UR UR Supplements will be in house with their new and improved protein during the 5:30am, 6:30am, 9am & 10am classes. Stop by the UR table after class!

Saturday, 11/11: Veteran's Day This Saturday we honor Veteran's Day with the CrossFit Hero WOD, "Three Wise Men" at the 9am class.   Come in and join us that hour!

WEDNESDAY Strength Dumbbell Bench Press [Video] Dumbbell Bent Over Row [Video]

4 Supersets Of: • 8 Dumbbell Bench Press • 8 Single Arm Dumbbell Rows Per Arm

Partner Conditioning For Time: 60 Russian Kettlebell Swings 80 Airdyne Calories 100 Double Unders 120 Hand Release Push-ups 100 Double Unders 80 Airdyne Calories 60 Russian Kettlebell Swings

Dumbbell Bench Press