Thursday, August 24

Here's a reminder of the schedule this Saturday:

8:15 am - Elements and Weightlifting
9:30 am - CrossFit - must sign up in advance
Extra Credit canceled

8 am to 4 pm Babes and Bros competition at CrossFit Grand Rapids

4 pm to 9 pm - Good Timz for Tomz! Fundraiser and Cornhole tournament - Click here for tickets

Workout for Thursday, August 24
Pull Up Progressions

Aerobic Capacity
For 7 min: Row or Ride @ 150BPM
Then, Immediately go into 3 Rounds of:
For 7 min: 400m Sprint (Run) + Row or Ride @ 150 BPM

CrossFit 616