Cardio Flex with Tammy Dennard – Included with your membership, or stand alone memberships available for $80/month.
Tuesday and Thursday at 10:30am, and possibly 12:30pm as well… if the demand is there.
CrossFit Silos – CrossFit
WrestleMania 2017 (Time)
A) “Tailpipe”, 3 rds (each partner) for time
Partner A: Row 250m
Partner B: Static Front Rack Double KB Hold 44/25 Rx+: 53/35
(Partners switch at the end of each row. Each partner rows 3x. Each partner performs static hold 3x. If partner sets down KBs, rowing partner must stop and both perform 4 burpees before continuing.)
Rest 5 mins, and go straight into Part B.
B) 100 push press for time 95/65 Rx+ 115/80
(Partners can split reps however they chose. One partner must be in a wall sit at all times)
Rest 3 mins and go straight into Part C
C) 500 DUBS for time (partners can split up however they chose. Single-unders count for half reps for those who are still acquiring the double under skill)
NO REST. Go straight into part D
D) 2 rds for time:
26 alternating partner burpees
50 alternating partner sit ups. In between reps, hold at the top, not bottom.