Announcements
- COACHES SURVEY for Mel and Gil. 100% Anonymous! We need your feedback. CLICK HERE
- Our barbell club, ATG, will be FREE to all active members for the month of
June!ALL SUMMER!!!! Take advantage of this opportunity to refine your olympic lifting skills!! - Fuel for Fire is for sale! Come check out the best pre/post workout combo supplement! www.fuelforfire.com
- SUMMER SPECIAL 2014!! $99/month for 3 months!! CLICK HERE
SWOD
Front Squats 5×3*
*warm up to about 80%, and start your first working set there. Don’t count the warm up sets at a part of your 5×5
BENCHMARK WOD:
“Diane”
21-15-9
Deadlifts (225/155)
HSPU
-For time-
Compare to: http://www.crossfit858.com/2013/10/october-4-2013/
(15 min cap)
Mobilty Cool Down
Lacrosse Ball shoulders and Scapulas
Shoulder distraction drill