CrossFit WOD, January 21, 2019

We will have a full schedule of classes today. Our 9am – 30 minute Hiit class is open to everyone, bring your kids! All Drops ins are Free today.

MLK (Time)
For Time
63 Cleans 75/55 (rx+) 95/65
64 Wall Balls 20/14
64 Ring Rows – feet under rings (rx+) pull ups
65 Kb Swings 53/35
68 Front Squats

Numerical significance of this Hero Wod’s rep scheme:
1963 – Martin Luther King Jr delivered his " I have a Dream" speech
1964 – he won the Nobel Peace Prize
1965 – Landmark Civil Rights Voting
1968 – MLK’s assassination

By |2019-01-20T19:00:00+00:00January 20th, 2019|Uncategorized|2 Comments


  1. Sookie Bostelman January 21, 2019 at 6:33 am - Reply

    Laurie and Tim,
    Thank you for inspiring wod post this morning and every morning. You guys have the best wods and I love you guys and all that you do to build community. I’m so sad I don’t live in San Ramon!

    • Lori January 30, 2019 at 3:16 pm - Reply

      Thank you Sookie! We miss you and Jack. Keep up all the amazing things you two are doing! If you’re ever in town, please visit!

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