Maxwell’s Birthday WOD
Potential gymnastics clinic Oct 25th
Power Monkey Gymnastics
Please let Chris know if you are interested in attending he is creating a list as I type but we need 10 athletes with a max of 14 spots. With only 14 in attendance you will get a ton of coaching.
We have 6 committed 100% in as of Friday, we need your commitment by Monday, sorry for last minute notice.
CrossFit Bel Air – WOD
You all love some birthday wods, so why not celebrate my little man’s 2nd birthday with a little double 21/15/9 action!
CFBA 3 (No Measure)
400m run (rain=500m row)
use front door if garage is closed
2 Air squat into broad jump x10 jumps
10-forearm to instep
10- GHD sit up and back ext
Maxwell 2nd Birthday wod (Time)
Lateral box jump over 20″/ 12″ box with 45# plate on top
Power Snatch 95/65
Hand release push ups
Athletes not proficient in a movement will sub with a basic movement such as strict press, KB swings or ab mats.
Remember Saturday’s are about fun and hitting a wod we will cover indepth technique on weekdays.