Announcements
Olympic Weightlifting Seminar
Sunday 12/17/17 from 11am- 2pm Registration link on event page!
Gift Certs Available For Purchase 11/27-12/23 at desk
CrossFit Crag – CrossFit
Metcon
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Cash Out
Jack’n Annie (Time)
50 – 40 – 30 – 20 – 10
Jumping Jack
Ab Mat Sit Up