Called it!

MAD Camp Athletes working on their swim wod. Coach BiggDave called it! Swimming in local CrossFit Competitions is here. Check out the All  Cities Open 2012 Final  Event (and like them on Facebook)!

ACO 2012

UPCOMING EVENTS!

Saturday

Barbells for Boobs with CrossFit Centex

Please DONATE to someone on our team!

NO OPEN GYM

COMING IN NOVEMBER

4th Annual Holly Jolly Challenge!!!

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

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)

50 heavy Russians.

Strict press
5-5-5
3-3-3
12 afap

8 minute amrap
200 meter shuttle.
( 50 out and back 2x )
3 wall walks
7 pull ups
10 wall ball

Mad mobi
Corner stretch
Shoulder bully
Lat band
Standing quad stretch

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