3/16/2017
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
5 Skin the Cats + Max Effort Handstand Hold.
Skin the cat
https://www.youtube.com/watch?v=4i2_ImaWGzs
Handstand Holds
Get inverted against a wall and hold.
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
AMRAP in 07 Minutes
10 Box Jumps (24/20)
10 Ring Push-ups
10 Overhead Squats (95/65)
– Rest 2 Minutes –
AMRAP in 07 Minutes
10 Dumbbell Snatches (L/R=2, 35/20)
10 Dumbbell Sit-ups (35/20)
10 Squat Cleans (95/65)