Announcements

OPEN GYM THIS SUN 12/29 10-12. Please register if interested
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Feb 15, 2020 – 4th Annual In-House Competition. Register on our website or https://wod4orphans.eventbrite.com

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Overhead Squat (3@75%,2@80%,2@85%,1@90%,1@95% of 1RM)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

9 Med-ball Cleans 20/14

7 Supinated Ring Rows

5 HSPU