Run and Gun


Run and Gun

Potluck Party on Sunday, August 14th!  RSVP on our Facebook page!

WOD for Wednesday 080311Click Here For Today’s Schedule
2 Clean Pulls + 1 Full Clean
7 sets
For Time:
Run 400m
100 KB Swings (52/35) – American or Russian
Run 400m

Post Pullup Loads and Metcon Pullup Reps to Comments
For the strength segment, perform 7 sets (or so) of a complex of 2 Clean Pulls + 1 Full Clean. You can/should reset for each rep of each complex, but do not not rest until you’ve completed all three reps.

In the conditioning workout, perform either type of swing (your choice), scale the load (up or down) as necessary, Sprint each 400m as hard as you can.

Upcoming Bootcamps SAVE 10% before 8/12!
CrossFit Bootcamp – (M/W/F @6:15am)
CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp – (M/W/F @6:00pm)
Weight Loss Bootcamp – (M/W/F @7:00pm)

Clean Pull Technique (you don’t need to go quite this slow)