9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

September 25, 2014

September 24, 2014

*Remember guys, we will only be having morning classes on Friday. Your coaches will be at the Pensacola Beach Brawl. Message me if you would like to come out and support. It is a great time and an awesome place. You can see what CrossFit competition is all about.


Warm Up: 2x Hip Mobility Drill, CrossOver Symmetry,

15 reps ea: Sumo RDL, Snatch RDL, Good Morning


1) Dead Lift

warm up: 5@40%, 5@50%, 3@60%

sets: 5@75%, 3@85%m 1@95%


2) 3rds each round is 4 minutes


12 KB Snatch

18 Box Jump

-1 min rest between rounds

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