Skills: Footwork Friday – 10-ish minutes of fighting stance footwork drills to complete the warmup. WOD: AB/Core BlackJack 21-1 and 21-1 ladders of….. Be there!
Front squat – strength or skill Strength; 5-5-3-3-1-1-1 to 1 rep max Skill: 52×1 Tempo 5-5-5-5-5
DB split jerk strength work followed by a “Fran-ish” Wall ball shot and pullup workout. The usual Fast and Furious Tuesday. Don’t miss it!
Empty Bar Tabata Intervals
Skill: Footwork Friday. Fighting stance footwork drills WOD: Deck of Cards, posterior chain and AB/core work. Be there.
A CrossFit Main Site WOD from earlier in the month, lightened up just a bit. Be there.
Snatch grip deadlifts, followed by a AB/core & grip crusher.