The workout for 10/16/17 is...                                    

  • By Leslie Friedman
  • 18 Oct, 2017

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

The workout for 10/16 is...

Bring a Friend to any class tomorrow and/or Thursday (for free!), regardless of CrossFit experience level! All workouts will be easily scalable to any ability level. Ask them to sign up ahead of time at
Today we set new benchmarks!

10 min to work on ring muscle ups. Find your movement for today’s wod. Choose: kipping/strict ring muscle ups, jumping ring muscle ups, banded/foot assisted muscle ups

Benchmark #1: 20 min to find a 1rm snatch

Benchmark #2: “Amanda”
9-7-5 for time (10 min cap)
- ring muscle ups (mod: whichever you practiced. May also cut reps)
- squat snatch (135/95) mod: use 70% of your 1RM. May also mod to power snatches

Accessory Work:
3 Turkish get ups on each arm

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