Announcements about Saturday 11/22:
* 10am Open Gym CANCELLED.
* Come participate in the Run of the Century 5K
Saturday, November 22, 2014 @ 8:45am
@ Century High School to benefit Century Athletics and Juvenile Diabetes Research Fund (JDRF).
* YOGA @ 11:15am
* CrossFit Kids @ 1pm

Blackbird CrossFit – WOD

Press Strength Progression (3 Rounds for weight)

Strict Press 1 x 1 x 1 x 1

Push Press 3 x 3 x 3 x 3

Jerk 5 x 5 x 5 x 5
-Final Strict Press weight will be Starting Push Press weight

-Final Push Press weight will be Starting Jerk weight.

DODGEBALL !!! (No Measure)

Split into equal teams and let the chaos ensue.

Penalty movements and reps will be indicated by the coach.

Warm-up 2 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


3x 10 second Hand Stand Holds

10 Goblet Squats (5 count at the bottom)

3 min of skill work or mobility

PVC Pass Throughs