Mark Your Calendars

Sunday, Sunday, Sunday!  Sunday, February 12th, the CrossFit Merge Throwdown returns for the Winter Quarter.  

Men and Women Divisions

Rx’d and Almost Rx’d Divisions

Multiple WODs, food, drinks, family, and friends.  It’s going to be awesome.  Stay tuned here and at the box for more details.  

Chris won the Almost Rx’d division last time.

But Len has been doing double day WODs to prepare for February 12th.

Tuesday’s Skill:

Ring Rows

3 max sets, as supinated as possible

Go until you lose your proper midline or cannot pull the hands to the chest

Workout of the Day (WOD)

6 rounds for time of:

100 meter run

12 burpee pull-ups

Beginners scale to 5 rounds

Advanced scale to 7 rounds


Botttom to Bottom Tabata Squats (count low score)

Romik and Joe “resting” at the bottom of the squat.

“I shouldn’t have had the fish before this WOD.”


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