03/01/2017

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

View Public Whiteboard

Gymnastics

EOMOM for 12 Minutes

Odd: 2 Muscle-ups (Bar or Ring)

Even: 4 Weighted Dumbbell Step-ups (24/20, 35/20 – one in each hand)

Muscle-ups (2 Muscle-ups EOMOM for 12 Minutes )

Workout of the Day

Metcon (Time)

For Time: 21-15-09

Wall Balls (20/14, 10’/9′)

Deadlifts (185/125)

Sit-ups
RX+=225/155

Beast Mode=255/185