Work Out

Tuesday January 31, 2017

By Mack Unruh


The Lord is my strength and my shield; my heart trusts in him, and I am helped. My heart leaps for joy and I will give thanks to him in song. -Psalm 28:7

January 31st WOD
Gymnastics Skill: Handstands

1) 5 x 10-30 seconds Partner Assisted HS Hold on wall.
*rest 30-60 seconds between efforts

2) 2 x 15 DB Strict Press
*Scale up to 15 Strict handstand push-ups
*approximately 1 minute between sets

Part 2
4 Rounds
15/12 Cal Row
3 Rope Climbs (15 feet)
10 Clean and Jerks (135/95)

CrossFit Open is HERE!!!!

Click on the link for info about what's going at CFB


Monday5:00AM - 7:30PM
Tuesday5:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
Thursday5:00AM - 7:30PM
Friday5:00AM - 5:30PM
Saturday7:30AM - 10:30AM
Sunday3:30PM - 5:00PM