February 21 2017

February 21 2017

Announcements

  • Nutrition Navigation (meal planning guidance) is launched!  To read about our program and the launch contest where you can win discounted dues or FREE training, CLICK HERE
  • Sign up for the 2017 CrossFit Open!  READ HERE
  • Your voice is heard: The Tuesday 6pm class at Mission Gorge is removed from schedule. ATG Barbell Class, which runs at the same time, now has full use of the gym.

SWOD: (10 Min)
EMOM 10:
Odd min: 3-5 Ring Muscle Ups or 3-5 Bar Muscle Ups or 8-10 Chest to Bar Pull-Ups (kipping Even Min: Handstand Push-Ups x 8-10
*Feel free to mix and match which pulling movement you work on, the emphasis of this piece is technique
**DO NOT LET YOUR HANDS GET HOT!!!

WOD: (15 Min)
4 Rounds: *keep this aerobic, focus on technique and breathing in all 3 movements
200m Run
Rest 30 sec
10 Bar Facing Burpees
Rest 30 sec
12 Hang Power Cleans (135/95)
Rest 30 sec