Strength:

IMG_7418

Weighted Pull-up 1RM

WOD:
3 Rounds
15 Burpees
400m Run
15 Pull-ups

GUT WORK:
AMRAP 10
10 Med Ball Sit-up Throws https://www.youtube.com/watch?v=zh3bwo6WJDg
20 Paloff Press (10 ea. side)
10 Vertical Plate Press https://www.youtube.com/watch?v=phn72o1qbRU
20 Banded Good Mornings


2018 CROSSFIT GAMES OPEN REGISTRATION IS LIVE!!

Registration for the 2018 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season. 

Do it for fun, your affiliate family, fitness or to reach Regionals and fight for a chance to make it to the 2018 Reebok CrossFit Games in Madison, Wisconsin.

*

From Mie:

Athletes,

The CrossFit Games Open begins on February 22nd!!!

This year, we are hosting the Intra-Gym Competition once again. It will
take on a similar format as last year, but it promises to be even more fun
and challenging!

At this point, we are looking for people to be a captain for the teams.
There is no qualification to be a captain.

Please email Mie yoshidragonaga@gmail.com if you would like to be a captain.

More details to come…