Call Us: (228) 297-2335

September 25, 2014


September 25, 2014

*Remember guys, we will only be having morning classes on Friday. Your coaches will be at the Pensacola Beach Brawl. Message me if you would like to come out and support. It is a great time and an awesome place. You can see what CrossFit competition is all about.


Warm Up: 2x Hip Mobility Drill, CrossOver Symmetry,

15 reps ea: Sumo RDL, Snatch RDL, Good Morning


1) Dead Lift

warm up: [email protected]%, [email protected]%, [email protected]%

sets: [email protected]%, [email protected]%m [email protected]%


2) 3rds each round is 4 minutes


12 KB Snatch

18 Box Jump

-1 min rest between rounds