November 30, 2016

29
Nov

November 30, 2016

2016 Party

CrossFit friends and family, a photo booth, local beer…it’s time for the end-of-the-year party! Please join us Saturday, December 10 at 7 PM at Orchid Island Brewery to celebrate 2016.

Please feel free to bring a guest. See you there!

trey-prowler
Trey

Workout of the Day
:10
4 rounds for time of:
40 double unders
2 rope climbs
2 squat clean and jerks RX+ 225/155 RX 185/125 M 135/95

:35
Midline: 3 sets of –
:30 hollow hold
1:00 wall facing handstand hold (scale= plank)

:45
Mobility: 2 sets of:
1:00 each side couch stretch
couch-stretch
1:00 passive bar hang
1:00 box stretch
box stretch

Post your scores to the Whiteboard.