09/03/2023
Announcements
Weekend Schedule
Saturday | 9am
Fundamentals. RSVP required with a simple email to [email protected]
Saturday | 10am
FREE Community Workout!
Sunday | 1:30pm
Sunday Funday. A long, hard, fun workout that is easily scalable for any & everyone. “Challenge accepted” attitude required!
Monday | 10am
All other classes are cancelled for the Labor Day Holiday.
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Palo Duro CrossFit – CrossFit
Gymnastics
Negative Pull-Ups (Max Set EOMOM for 12 Minutes )
Hold your chin over the bar and slowly lower yourself to a full hang. Take 8-10 secs to lower yourself.
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
0:00-5:00
Buy-in: 400m Run
AMRAP in 05 Minutes
35 Double Unders (2:1 Singles)
09 Thrusters (95/65, Rx+=135/95)
5:00-8:00 Rest 3 Minutes
8:00-12:00
Buy-in: 200m Run
AMRAP in 04 Minutes
35 Double Unders
09 Thrusters
12:00-15:00 Rest 3 Minutes
15:00-18:00
Buy-in: 100m Run (to street & back)
AMRAP in 03 Minutes
35 Double Unders
09 Thrusters
*Pick up each round where you left off in the last