04/06/2016

Announcements

Hey Girl hey… our New Reebok girl tanks are here and in 3 fresh new colors!
Pick yours up for a cool $20 today, or just tell your coach to put it on your account!
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Weekend Schedule:
Saturday, April 9th | CLOSED (for Mission 2540 Event)
Sunday, April 10th | Sunday Funday Challenge WOD @ 1:30pm
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Mission 2540 Rich Froning Event
Come support Mission 2540 as they bring 5-time CrossFit Games champ (4 individual titles, 1 team title) Rich Froning to Amarillo. On Friday, April 8th and Saturday, April 9th, Rich will be taking on 20 other 2-person teams (Including 2 teams from PDCF) in “Feed, Clothe, Love (and Lift),” a 2-day, 2-location competition.
*Friday Night | 6-9pm | at CrossFit 806.
*Saturday Morning | 9am-noon | at the top level of the Amarillo National Bank parking garage in downtown Amarillo (5th & Polk), surely one of the coolest fitness event venues you’ll have the opportunity to be a part of.
details here: https://mission2540.wordpress.com/
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FRIDAY NIGHT | 5:45pm | CANCELLED this WEEK!
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Palo Duro CrossFit – CrossFit

View Public Whiteboard

Workout of the Day

Baseline (Time)

For Time

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups
Rx+= 2 Rounds for Time

**Make sure that you record you time after the 1st round too!!

Weightlifting

To be performed AFTER Baseline.

Overhead Squat (3 Reps EMOM for 7 Minutes )

3 @ 50%

3 @ 50%

3 @ 60%

3 @ 60%

3 @ 65%

3 @ 70%

3 Rep Max