FUNday

3 Rounds for TIME:
  400m Run
  12 Pull-UPs
  20m OH Lunges (45/25*)
  10 Burpees

The Life-Changing Power of Small Things

Crossfit Torian (Brisbane, Australia) got together for a post-WOD photo to send their respects to 

21 Guns Crossfit.

Thursday

EMOM for 10min. complete:

  5 Hang Cleans

  5 Front Squats 

  5 Push Press

RX= 95/65*

Pick a weight that allows you to do all 15 reps each minute. 

If you fail to complete all 15 reps, rest 15sec. before starting the next round 

Wednesday

30-20-10 reps for TIME of:

  Wallballs (20/14*-10/9")

  KB Swings (53/35*)

  HR Pushps

50 Fittest

Tuesday

2 Rounds for TIME:

 20 DB Snatches (50/25*)

 5 Deadlifts (315/185*)

 500m Row

   

Memorial Day

We want to express our gratitude to all those brave hearts who laid down their lives to safeguard our nation.
Have a safe and memorable holiday!

The Real Reason For Memorial Day

FUNday

4 Rounds for TIME of:

  20 In & Out Tire Flips 

  200m Run

  100m Farmers Carry (AHAP)

  200m Run

When it comes to fitness, grit counts more than genetics - The Washington Post - www.washingtonpost.com 

Thursday

EMOM for 20min. complete:

  EVEN- 10 Box Jumps (24/20*)

   ODD- 10 Hang Snatches (95/65*)