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Crossfit Garage, Crossfit Towne Lake – CrossFit

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Coach’s Choice (No Measure)

hit areas of body use in the strength/skill and WOD sections


Front Level practice (1 Attempt EMOM 15min )

Work through the progression coach gives you. There is no score, simply make notes of what variation you did.
We will be seeing these often to improve our lat strength for things like pull-ups, toes to bar, and muscle ups.

For an attempt, you will start on the bar or rings with your butt straight up in the air and your knees in your chest then lower yourself as slowly as possible even if it is less than a second.

If you can’t get your butt straight up in the air for this, you will scale with band pulldowns(arms completely straight). You will do 4×15, make notes of the color you used. Reps need to be slow and steady, not fast.


5040302010 chipper (Time)

50 Doubleunders
40 Wallballs
30 KBS 2/1.5pd
20 Toes to Bar
10 Alt. lunges (each leg)
RX+ Climbs back up the ladder after Lunges (only does the lunges once) So:

Super Friend Stretching

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