Call Us: (509) 895-5624

Wednesday 12.21.16

20
Dec

Wednesday 12.21.16

“Tell me to what you pay attention and I will tell you who you are.”

January 2017, Nutrition and Fitness Challenge. Updated info Click here. sign up at the gym.

Monday , January 2, Beginner Course. click here  If you have anyone interested in this have them e-mail mramos@crossfitreformation.com 

Saturday , January 28, 2017. 10% off until Christmas for our Weight Lifting Seminar Click Here for all the details. If you are looking to improve  your olympic lifts and learn from some of the best in the industry you aren’t going to want to miss this.
Prep Work
3 min row
2 rounds for quality
5 Snatch grip DL
5 Power snatch
5 OHS

WOD

A.
8 Min EMOM
Snatch 1.1.1
70% of 1RM

B.
For time @ 85% effort
500M Row
50 Wall balls
40 Sit ups
30 Walking lunges with 45/35lb OVHD
20 HSPU/Push ups
10 Muscle ups/ strict pull ups

C.
2X50′ Lateral Lunge
2X5 stationary inchworm pushups

Cool Down
Mobility
Post results

Leave a Reply