646 Workouts 2-2-17

Endurance
Warm Up

For Time:
1600 Meter Run
100 Air Squats
800 Meter Row
100 Meter Farmers Carry
800 Meter Row
100 Sit ups
100/75 Calorie Assault Bike

BADASS CLASS
15 minutes to work on your two most challenging movements

6 Rounds For Time
3 Muscle Ups
4 Chest to Bar Pull Ups
5 Chin Over Bar Pull Ups
6 Toes to Bar
7 Handstand Push Ups
8 Pistols alternating legs
2 Minute’s rest
*scales will be provided, but you should have an idea of what scales you want to work on

646 Upcoming Events

February

SAVE THE DATE!  Saturday February 4th – CrossFit 646 North GRAND OPENING WOD AND BBQ!!!!!!!!!

Time to Prepare for the CROSSFIT OPEN AND FRIDAY NIGHT LIGHTS (STARTS FEBRUARY 24TH and goes through the end of March)  First Open Announcement is February 23rd!!

“The Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of hundreds of thousands of competitors.

Held mostly in CrossFit affiliates and garage gyms—or wherever you happen to be—the Open is designed to be accessible to all athletes while rigorous enough to challenge the world’s fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between.

Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country.

Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. ” -Games.crossfit.com

March

Friday Night Lights every Friday in March!

31st  De-Fat Challenge Ends!  Pinch out!

SUMMER 2017   GRAND OPENING OF CrossFit 646 2.0!!!!!!