03/16/2017 17.4 TOMORROW!

Gooooo NAD’z!! 6 am Wrecking Crew

Open workout 17.4 will be announced at 5 pm tonight!  CFS will host CrossFit Oakdale tomorrow night at 5:30pm.  Come dressed for the St. Patrick’s Day theme, Luck O’ the Irish! We will need a few judges on hand to help count all those legit reps and cheer on the athletes.  We will begin running heats during the 3:30 pm OPEN GYM hour, so that we can finish a little earlier this week.  Immediately following the workout, we will continue the after party at the Standard Pour.  

SWOD:

Build to a technical 1 rep max Hang Clean/Push (Split) Jerk.  Coaching will stop the athlete when form degrades!

WOD:

21-15-9-15-21

wall balls (20/14lbs)

double unders

perform a rope climb BEFORE, BETWEEN and AFTER each round.

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