Keep in mind we have these great additions to the current class schedule:

Saturdays 11:30am-12:30pm  CrossFit Kids

Sundays 1pm-2pm  CrossFit Endurance WOD

Benchmark WOD Time!  Who doesn’t love Nasty Girls and seeing their name up on the top time board in the gym?!?

Chrissie at Rally in the Valley

Chrissie at Rally in the Valley

Strength:  Front Squat and Muscle-up Progressions

Classic old school CrossFit video for some serious inspiration:  http://www.youtube.com/watch?v=i0nPnElcqgU

Conditioning:  Nasty Girls

3 Rounds for time of

50 air squats

7 muscle-ups  (sub 14 chest 2 bar pull-ups/14 ring dips or 7 chest 2 bar )

10 hang power cleans 135/95

 

Claire @ Rally in the Valley

Claire @ Rally in the Valley

Jess @ Rally in the Valley

Jess @ Rally in the Valley

photo(212)