Teamwork

Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishments toward organizational objectives. It is the fuel that allows common people to attain uncommon results. ~Andrew Carnegie

UPCOMING

Saturday – 9:30am is Open Gym at the 609 Box with Coach Carson

January 28th – Kettlebell Seminar from 12-2pm. Cost is $25 and has only a few spots left. REGISTER

January 30 – March 26 – SuperStrong Class. For more INFO and to Register

February 1st – Registration for the CrossFit Games Open. Look for more information on how to register and participate in the open. EVERYONE is welcome to jump in and see how you compare.

February 20th – Project Little Black Dress. For more INFO – only 5 spots remain

March 14-16 – PaleoFX Conference in Austin. Featuring Mark Sisson (Mark’s Daily Apple) Robb Wolff and many more.

March 24th – CrossFit Tour in Fort Worth. Tickets include dinner, drinks, tshirt and Josh Turner concert.

Dynamic Warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

skill
30 Turkish get ups

Wod
20 min amrap
Run 400
10 cleans 95,65
8 box jumps
10 hand release push ups

Mad mobi!
Calf stretch
Roll quad with bb
Pigeon
Press ups.

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