25
08 '17
Festivus games sign up link: www.festivusgames.com
Hotshot 19 memorial wod: Sunday August 27th, 0900 and 1000hrs, all donations to the families of the fallen
911 memorial workout: Sunday September 10th, 0900 and 1000hrs, bring your weight vest
Gentlemen’s paintball: Saturday September 16th, 1330hrs, Bragg Creek
Beer mile: Sunday September 17th, 1200hrs, CrossFit Pyro/Citizen brewing company
Team series: September 20th
Skills
10min EMOM alt min
Handstand (handstand hold, walk or freestanding)
Pistols (work on progression, mobility, weighted, don’t go over 4 reps if going weighted)
METCON
6 rounds for time:
10 knees to elbows
25 double unders
25 walking lunges steps
