WOD Tuesday 1/12/16

1. Weightlifting Clinic on Saturday 1/23/16 at 10am.  Improve your Snatch and Clean & Jerk.  Better form and technique will lead to better times in WODs and 1RMs. There is no cost to you for this class.

2. Gymnastics Class on Sunday 1/31/16 at 11am. We are bringing in a CrossFit Gymnastics expert to help you with Pull Ups, Muscle Ups, Handstand Push Ups & Etc. This class is for EVERYONE.  The cost $30 and you must pre-pay to reserve your spot.  Limited number of spots available.

A. Deadlift
5-3-1-1-1-1-1

B.4 RFT:
20 UB Thrusters @95/65

C. CF Open Prep:
Flight Simulator