Workout of the Day (WOD)

Thursday 1/9/14

Reminder:  This Sunday we have two special classes going on.  The CrossFit Open class will be at 10am, this is for people that want to do the Open this year and want a couple of extra WODs to know how the Open will run in our gym and know what the feeling will be like.

Also, Sunday from 6:30pm-8pm is our Yoga classes run by Amanda, please bring your own Yoga Mat.


Strength:  15-20 Minutes Snatch
Newer People do one rep at a time either Power or Squat.
People more comfortable with the movement do 5 sets of 2 hang squat snatches using 70% your 1RM, work speed and technique.

2 Rounds
50 Wall Balls (20/14)
50 Sit Ups