11.28.16

Athlete Appreciation Week


*unlimited crossfit for all members*

*Daily drawings for participating*

*Bring a friend on Thur/Fri/Sat*

Monday aka "Pajama Day"

* We are giving away a mobility package*

Tabata Kettlebell Swings

Find a 4 rep max back squat

4 Round for Time

10 strict pull ups

20 Back Squats 95/65

30 Double unders

Tank Top Tuesday

*We are giving away a Nalgiene Bottle*

Tabata Push Ups

10 Rounds for Time

7 SDHP 95/65

7 Front Squats

7 Push Jerks

Bro Sesh to follow

Wednesday aka "80's Day"

*Giving away a blender bottle and protein*

Power Cleans 2-2-2

50-40-30-20-10

12-10-8-6-4

Du/Sit Ups

Burpees

Sports Team Thursday

*Giving away knee sleeves"

Push Press 4x5

12 min amrap

30 cal row 

40 wall balls

15 pull ups

Triple Broad Jump

Slake Pride Friday

*We are giving away some swag*

Fun Team Workout



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