Announcements
Bring A Friend Day!
Sat Dec 2nd 7am and 9am classes!
4:30 class please Begin reserving spots using wodify!
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
Weightlifting
Snatch (12 Minutes)
Working up 3 reps each time to find working weight plus some
Reset each time
Metcon
15 Minutes Of Fame (AMRAP – Rounds and Reps)
15 min AMRAP:
RX
3 Snatch (165/115)
10 Chest To Bar
50 Double Under
RX+
3 Squat Snatch (165/115)
5 Bar Muscle Up
50 Double Under