08.20.19

Calendar of Events

Saturday August 24th, @ 10AM Tie Dye White CFS Shirts. We will have brunch, and hangout!

Announcements

New Specialty Class - Yoga with Quinn every Wednesday at 1pm!

Record and post videos for our weekly challenge!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Tuesday 08.20.19

Strength
3 Rounds
100ft Sled Drag Backwards
then sit on your butt and Pull the Sled to yourself.
Rest as needed between sets.

WOD
5 Rounds for time
200m Run
20 American Kettlebell Swings
10 "Over Under"

Simple doesn't mean easy. Found that out a long time ago from wrestling practice. You can thank those experiences for the "over under". * If you haven't done them before this is a great set up. PVC aren't connected so if you miss it's no big deal. * Give this one a try if you want to dip your toe in the water with a new movement. 5 Rounds 10 Double Dumbbell Ground to Overhead (50's/30's) 15 Over Under (24/20) -Rest :90 sec between rounds- 🔥🔥🔥 #iconathlete #crossfitpc #justshowup

5,857 Likes, 166 Comments - Chris Spealler (@cspealler) on Instagram: "Simple doesn't mean easy. Found that out a long time ago from wrestling practice. You can thank..."