In Workout of the Day

Another congratulation to Coach Amy for her performance this weekend.  After all scores were submitted in the World Wide WOD competition that she participated in this weekend, she ranked #3 in the ENTIRE WORLD for the RX division.  Amazing job this weekend by both Coach Amy and Justin Lewis who finished 1st in the local competition at CrossFit Mettle.

Also, don’t forget this weekend is another big competition weekend for our coaches and athletes.  Coach Drew will be competing as an individual and the team will be made up of Coach Amy, Coach Sara, Coach Ed and Coach Nick.  The Fittest Games competition in Austin kicks off on Friday afternoon and continues all the way through Saturday evening.  Workouts will be released today and we’ll be keeping you up to date on heat times and other information related to the event.

WARM UP

400m Run

:30 Jump Rope Drills for 4:00

3:00 Free Stretch

STRENGTH

10:00 to Find 1RM Clean (Squat or Power)

then…

Every :30 for 5:00, complete 1 Clean @ 80% of your 1RM

WOD

5 RFT

30 DU (90 SU)

12 Hollow Rocks

9 Pullups

Curb to Curb Run

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