05.22.2017

Announcements

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

View Public Whiteboard

Metcon

“The Vox” (Time)

For time:

-Row 1000/850m — Then,

7 rounds of:

5 SEATED DB or KB Press (53/35)

10 Sit-ups

15 Russian KBS … Then,

200m Farmers carry 2×35/15lb PLATES

Do the seated press on 20″ box or bench.

Cash Out

Metcon (No Measure)

Complete 4 rounds for quality of:

100′ Waiter Carry (Right)

100′ Waiter Carry (Left)

15 Rear Delt Flies (Right)

15 Rear Delt Flies (Left)

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