Come Join us THIS Saturday, November 18, 2017 for Scott Dayton EOD Memorial 5K Run/Walk at Green Flash Brewery. Register at http://www.eodwarriorfoundation.org/events/events/view/257
Food items due THIS FRIDAY for the Thanksgiving Basket Drive!! We have a box in the front where you can place non-perishable goods that will go to needy families. Please see flier on box for items needed and THANK YOU!!!
North End CrossFIt – CrossFit
1a) Barbell Rows: Accumulate 60 Reps, AHAP. Rest 90s.
– Accumulate the first 30 reps with a pronated grip and the last 30 with a supinated grip.
1b) Perform 10 Slow and Controlled Banded Pushdowns between sets.
2c) Warm-up Pull-ups for Metcon
4 Rounds, each for time:
18/15 Calorie Row
15 Box Jumps w. step down (24, 20)
12 Push Press (135, 95)
*Score = slowest split
L3: (115, 75)
L2: (20, 15) (95, 65) (Band Assisted)
L1: (20, 15 Step-ups) (65, 35) (Ring Rows)
1a) DB Pull-overs: 3 x 10. Rest 30s.
1b) Bent-over Rear Delt Raises: 3 x 15-20. Rest 30s.