CrossFit – Tue, Mar 7


CrossFit – Tue, Mar 7


**806 Wellness **
Don’t miss Friday! We will have Coach Sary, Director of Nutrition at 806 Wellness visiting our gym after every class to talk about how she can help you live your life to the fullest by building sustainable healthy habits!
Then,on Saturday at 9am,she will de doing FREE InBody scans. So come get your scan before 10am class!Follow her @806wellness for more!



Team Fran came back strong after a misfire week 2 of The Open 50 pointsto Team Murph’s 35 points! Well done ladies!!


Huge Shout out to our awesome Coach Tracy May!

  • Age Division: Finished The Open in the Top 2.8%!!She is officially the 291st fittest womanon the planetin her age division!! Her age divisionwas 10,080 women!
  • Worldwide Women: Finished The Open in the Top 6.4%!! She is officially the10,940th fittest womanon the planet!The Open had 157,836 Women sign up worldwide.



Palo Duro CrossFit – CrossFit


EMOM for 10 Minutes

Odd Minutes do Movement 1

Even Minutes do Movement 2

Negative Pull-Ups

Hold your chin over the bar and slowly lower yourself to a full hang. Take 8-10 secs to lower yourself.

Negative Handstand Complex

Kick up + 3 Second Decent + Strict Press Up

Workout of the Day (Time)

For Time:

21 Front Squats (95/65)

21 Shoulder-to-Overhead

21 Pull-ups

-02 Minutes of Rest –

15Front Squats (135/95)

15 Shoulder-to-Overhead

15 Chest-to-Bar Pull-ups

-02 Minutes of Rest –

09 Front Squats (155/105)


09 Bar Muscle-ups