Body Fat???


Don’t Forget

The Dunk Tank is coming back to re-test your body composition today (Monday). If you registered for the challenge or purchased two dunks, then you’re already good, but good idea to register with Heather about what time you’ll be coming. She’ll be setup out back from 4pm – 9pm. Even if you didn’t get dunked the first time, you can most definitely do it this time. There is no better way to determine your body fat percentage, so take this opportunity where this great service is coming right to our back door.

Get Dunked!

Workout of the Day 3/20/2017 – Monday


A. Maintenance
Back Squat 5 x 5

B. Met-Con
3 Rounds:
15 Power Cleans (135#/95#)
15 KB Swings (1.5 pd/1 pd)
30 Double Unders

CrossFit Lite

A. Met-Con
5 Rounds:
400m Run
30 KB Swings (1.5 pd/1 pd)
30 Med Ball Cleans (20#/14#)

CrossFit 101

Overhead Squat 5 x 5

3 Rounds:
60s: Overhead Squats
60s: Burpees
60s: Cal Row
60s: Rest

Score each round’s reps (ohs reps + burpees + calories) and total reps.