Get Registered!

Wednesday, September 14, 2016

Strength

OTM 8 

1 Hang Squat Snatch + 1 Power Snatch

WOD

5 Rounds, 1 min rest between rounds:
AMRAP 3
3 Power Snatch (95/65)
6 Push Ups
9 Box Jumps (24/20)

Row class

IT’S TIME TO GET REGISTERED!!!!!

We are excited to join with other local CrossFit gyms on Sunday, October 2 at 9:00am to support The Cape Cod Center for Women.  Registration is $35.00 per person (includes a t-shirt), and we will be doing the workout below on that day at CFHY.    Grab a partner and get registered at the Cape Cod Center for Women Website.

PARTNER WOD’S RX/SCALED

“PAM”
300 Double Unders/600 Singles
275 sit-ups
250 air squats
200 Overhead Walking Lunges (45#/25#)/(25#/15#)
100 Deadlifts (135#/95#)/(95#/65#)
One partner working at a time.

crossfit 2

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