03/15/2017

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

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Gymnastics

25 Double Unders Every Minute

5 Ring Pull-ups Every Other Minute (after your Double Unders)*

*RX + = 3 Ring Muscle Ups

Double-Unders (25 Reps EMOM for 10 Minutes )

Ring Pull Ups (5 Reps EOMOM for 10 Minutes )

Workout of the Day

Metcon (Time)

3 Rounds For Time

21 Deadlifts (185/125)

15 Bar Over Burpees

400m Run
400m sub = 500m Row

RX += 225/155