CrossFit – Mon, Jan 2

Announcements

Nutrition Seminar! Saturday 1/7/23 at 10:30a with Coach Jaime. Come learn about food and fitness 🙂 $10 member price, $20 non member price.

Relic Rumble master’s only (ages 30 and up) competition! Saturday 1/21 in Salem. MM, FF, and individual divisions. Head over to nwfitgames.com to sign up or come on down to cheer on the olds

CrossFit 45 North – CrossFit

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.

45 North at Home (Checkmark)

Same as FGB But these movements:

Odd object Thrusters

Odd objectSumo deadlift high pulls

Step ups

Odd object push press

Minute max effort on machine available

Minute rest