WEEKEND INFORMATION
BIRTHDAY OPEN GYM
Saturday, September
9:30am
We welcome all our members, previous members and neighboring CrossFits to join us in a wod to celebrate.
Wod will be led by BiggDave.
Members Birthday Party
9th Birthday Party
12:00pm – ?
This is a Family Friendly event. We will be serving brisket, sides, AMAZING desserts and offering drinks such as sodas, water, and lemonade.
Please feel free to bring a dish to share and any thing special you want to drink.
* We plan to head out to the volleyball and basketball court – so dressed to play
Please RSVP so we have a headcount.
Dynamic movement prep
Group Warm Up
Skill-
Muscle up variations
Wod
21-15-9
C2B Pull ups
OH Squats (115/ 80)
*Rest 3 min*
12-9-6
HSPU
Hang Squat Cleans (115/80)
MAD MOBI
Lat stretch band
Bully
Scorpion
Gumby stretch