The workout for 1/17/17 is...                                                 

  • By Leslie Friedman
  • 17 Jan, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 1/17 is...

Struggle in Overhead positions? Sign up for our Overhead mobility clinic led by our in-house Physical Therapist, Zach! Feb 6th at 6:30pm, cost is $10. Sign top directly at www.crossfitdeco.com/schedule . - space is limited! 

Weekly Raffle Contest! Each day, you may earn 1 raffle ticket by:
- Doing the day's accessory work before or after class
- Doing 15+ minutes of mobility
- Bringing a friend to our 10am Saturday Community Class
That's a total of 11 tickets you can earn each week! The winning ticket will be drawn during the Saturday 10am
Community Class each week. More details and more ways to earn tickets coming soon!

7 minute AMRAP:
- 7 Box Jumps (30/24)
- 7 Hang Squat Snatch (95/65)
Rest 3 minutes
7 minute AMRAP:
- 7 KB Swings (72/53)
- 7 Push Press (95/65)
Rest 3 minutes
- 100 Ab Mat Sit Ups for time

*Accessory Work: Tabata alternating: Kipping Swings/Handstand Holds. Focus here on perfect hollow/arch positions and tight core. Quality shapes.




Share by: