Wednesday October 24, 2012

The 2 Year Mile High CrossFit Anniverysary Party is this Friday evening!  We’ll have awesome food catered by Evolution Snax and we’ll be playing a lil Hoover ball after a WOD!  Get your costumes ready!  If you’re unable to make it in Friday night to help celebrate, feel free to wear a costume throughout the day during our other classes :).
http://www.facebook.com/events/448785978495887/

Strength: Push Press 2 reps EMOM for 10 minutes at 85% of 1RM, heavy but can still cycle the reps

WOD
5 rounds for time of:
12 Push Press (115/80)
40 meter Shuttle sprint (4 x 10 meters)
8 Squat snatch (115/80)

Cool Down:
2 Rounds
15 In-and-Outs
15 Hip Extensions