WOD for Monday January 7th:


Thanks to CrossFit O Town for the picture



2 sets of 5

1 set max reps

This is our first week of 5-3-1 please use the weights given to you by the coach and then let the coach know the # of reps you got on the last set

If you have any questions about the 5-3-1 program please refer to yesterday’s post

Available Here


10 rounds

5 Chest to Bar Pull Ups

10 Squats

15 Double Unders

Thought for the Day:

“Good actions give strength to ourselves and inspire good actions in others.” – Plato

Happy Birthday

Anya B

Pete C

Sarah H

DeeDee M

Darren O

Amanda T

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