WOD Dec. 6th

First of all I want to thank everyone who came to the grand opening yesterday.  These kind of events are what CrossFit is all about, the community. We raised money for Eric Wiggins, which is awesome, and we are also donating our t-shirt sales. We had twice the people show up to workout from what we were expecting, which is awesome. It just made our workouts a little crazy and we didn’t quite get through all of them. We can’t wait to have everyone over again. Big thanks to Rocklin for filling in the gaps on our equipment. We are excited to host another WOD party real soon (this time with sign ups and a head count). We definitely want to utilize our “back yard” at the gym and maybe get some wall climbs and carries going on. Thank you so much to everyone!

Strength Component: 5×5 Back Squat with 3 sec pause at the bottom

Wod: For Time

Row 200m

10 HSPU

Row 200m

3 Rope Ascents

Row 200m

20 Double Unders

Row 200m

20 GHD Sit-ups

Core: 3 x max plank hold rest 1min between sets