1.25.2022
10% off all Designs For Health Supplements in January.Order your West Coast Best Coast CF Open T-Shirt!
So many colors & sizes to choose from.
$204 weeks Sunday Skill Workshops 10:30-Noon  $30 each
1/28 Kipping, Pull Ups, Toes 2 Bar
2/4 Chest 2 Bar, Butterfly, Bar Muscle Up, Ring Muscle Ups
2/11 Jump rope, Double Unders, Crossovers
2/18 Wall Walks, Handstand Push Ups, Handstand Walking

Accessory Work
2x
5 ATYW
20 Band Pull Aparts
15 Unbroken Ring Push Ups – max depth at bottom
15 Hollow Rocks
15 Supermans

Skill Work
Bar Muscle Ups
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.