October 23, 2014

Posted by on Oct 23, 2014 in News and Announcements, WOD's | Comments Off

Attention On October 25th and November 1st from 8am to 10am Dr. Brandon John’s with Align Chiropractic will be available for kinesio taping and injury assessment. Remember the tape will stay on best if you have it applied 30 minutes to an hour prior to a workout.

10 Rep Max Snatch Grip Deadlift

Then (Wear pants or tall socks)

5 Rounds 1 Rope Climb/ 10  Deadlifts 135/95 Rest one minute 5 Rounds 10 sec plank hold 5 Push Jerk 135/95

“Promise me you will always remember you are braver than you believe, stronger than you seem, and smarter than you think.” ~ Christopher Robin

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109