03/01/2016

Announcements

The OPEN starts Thursday, February 25th! There will be OPEN GYM on Thursdays from 5:00-6:45pm and then we will watch the announcement at 7:00pm and perform the workout together immediately after. This will run every Thursday from Feb 25th through March 24th. Come to participate or watch!
Open Gym is cancelled on Saturday, March 5th. Take a rest day and enjoy your weekend!

Chickasha CrossFit – Fitness

Warm-up

3 rounds:

1 Minute deadhang

10 air squat

30 forward and backward arm circles

Skill

Burger warm-up

Snatch positions

Strength

Every 3 minutes for 15 minutes:

1 Snatch + 3 overhead squats

WOD

Metcon (Time)

3 rounds for time of:

15 strict handstand pushup

20 back squat 135/95

(Time cap is 15 minutes)

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