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 Tina! It’s birthday burpee time!
Blackbird CrossFit – WOD
Deadlift (5 x 5 x 5 x 5 x 5)
09/25/14 (AMRAP – Reps)
-Rope Pulls: lower to ground and raise to standing
-Slam Balls 20#/ 15#
-Sled Push 45# / 25#
*Perform each movement for 1 minute then rotate Fight Gone Bad Style. Keep track of Reps for each round and enter total WOD reps.
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
3 Minutes of skill work or mobility
PVC Pass Throughs