Festivus Games Crew
Festivus Games Crew
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Honor Throwdown 2014
Honor Throwdown 2014
Coach Jake at the CrossFit Games
Our Box
Rumble for the Robinsons

OnRamp is less than a week away!  Interested in starting a CrossFit program?  We think we have the best possible model for anyone wanting to start.  Once OnRamp is complete you have 2 choices on what path you want to follow, “Performance” or “Essentials”.  Both will challenge you no matter what your level of ability, but YOU get to choose which one to follow!

Unkillables, we are switching to a new format so we can play with both apps, we will take a vote shortly to see what people prefer, Beyond the Whiteboard or SugarWOD.

PERFORMANCE:
Skill:
A) Snatch Balance: every 90 sec x 6 sets work to heavy 3 rep
Strength:
A) FS/BS: 2 front squat immediately into 4 back squats: Complete 3 sets @ 100% of your FS or until failure

WOD
When Karen met Annie
50-40-30-20-10
Wall Balls (20/14)
Double Unders

ESSENTIALS:
Strength
A) Pause Back Squats (2 seconds in bottom) 5 sets of 3

WOD
25-20-15-10-5
Wall Balls (20/10) (10ft)
Kettlebell Swings (35/26)
Jump Rope

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Hope everyone is enjoying their Memorial Day weekend and did Murph proud today.

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