Friday, June 14, 2013


Our very own soon to be CrossFit Mom- Autumn McNew


  • Interested in improving your Olympic Lifts? Come to the Olympic Lifting Classes on Monday and Friday at 10am or Tuesday and Thursday at noon and 6pm with Coach Veronica.  Cost is $69 for 2x/week or $79 for unlimited for a month.
  • Women's Only Class today at 9:30am


Skill: 8 minutes muscleup progression 


level 2: in one set: max strict muscleups then max kipping pullups

Lift: 12 minutes to establish: 2 RM split leg press

WOD: 18 minute AMRAP:

3 muscleups

150 m row

6 muscleups

300 m row

9 muscleups

450 m row


Level 2: Rx

Level 1: 1 muscleup=3 pullups and 3 dips


 5,5,3,3,1,1 weighted dips

5,5,3,3,1,1 weighted chinups

4×20 reverse hyper @ half of monday and thursday weight

3×8 strict pullups


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