02/23/2017
Announcements
5 WEEKS of CHANGE!
For the next 5 weeks, during the CrossFit Open, we have a big scheduling change!
– CANCELLATION of 6:45pm Class on Thursday Nights.
– An ADDITION of 6:45pm on Friday Nights.
Join us Thursday Nights at 7pm as we watch the Open workout announcements live at PDCF! Feel free to come up, bring food, and hang out as we watch the announcement together.
Join us Friday Nights at 5:45pm or 6:45pm to watch, help judge or participate in the open workout of the week. (All other Friday classes will be doing the open workouts too).
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Palo Duro CrossFit – CrossFit
Gymnastics
Ring Holds (5 Sets for Max Time. )
Hold yourself on the rings with arms fully extended
Record each set in total seconds. 1 Minute rest between sets.
Workout of the Day
Metcon (AMRAP – Reps)
08 Rounds for Max Reps:
1 Minute of:
3 Front Squats (95/65)
Max Double Unders / Single Unders**
1 Minute of Rest
Rx+= 135/95
Beast Mode = 155/115
** Single under reps need to be divided in half before entering score.