CrossFit – Wed, Dec 7

Announcements

Christmas party! December 10th, 5-7pm at Park lanes bowling alley! Friends and family welcome. See you all there!

Everyday Warrior Battle of the Boxes 12/31-1/7 Ask a coach for details and go to everyday-warrior.org to sign up!

CrossFit 45 North – CrossFit

Pause Front Squat

5×3 @ 70-75% (1 sec. pause)

Josh (Time)

For Time

21 Overhead Squats (95/65 lb)

42 Pull-Ups

15 Overhead Squats (95/65 lb)

30 Pull-Ups

9 Overhead Squats (95/65 lb)

18 Pull-Ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

45 North at Home (Checkmark)

21 Weighted Squats

42 DB Rows (21/arm)

15 Weighted squats

30 DB Rows (15/arm)

9 Weighted squats

18 DB Rows (9/arm)