hang squat clean 1-1-1-1
12 Russian KB swings
12 goblet squats
12 weighted lunges
*must hold KB the entire 36 reps to count round
** a few schedule changes/reminders **
This Thursday, Nov 3 is the first 5:30pm CrossFit class followed by 6:30pm yoga. Thursday evening from now on will be at 5:30pm.
this Saturday Nov 5, 3 0f our athletes are competing in Lansing at CrossFit Shift all day. * There will be no classes this day.
Beginning saturday November 12, Saturday class will be at 8:30am instead of 8:00am.