Announcements
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
Happy Birthday Danielle It’s birthday burpee time!
Blackbird CrossFit – WOD
Pistols (5 x 5 x 5 x 5 x 5 each leg)
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
5 Burpees
10 Toes to Bar
10 Box Jumps
30 Sec Plank Hold