Found this sitting at the gym today. I want to say thanks to those folks that came from North End to take on the open with us. As always they fit right in with our CrossFit family and we appreciate all the support and help with the judging you guys gave us. Our doors are always open to you all. We will be finding a good spot to hang this. Thanks again, Eddie, Marisol, Karen, TJ, Ron, Misha, Ashley, and Adam. 

Workout of the Day:

1) Coach led warmup

2) Back Squat 5-5-5-5-5-5 Reps AHAP. Work up to between 85-95% of your 5RM and use that weight for all sets. If you do not have a 5RM find a heavy weight and use it for all sets.

3) For time complete 100 Wall Balls 30/20

4) Not for time complete 3 rounds of
15 Hanging leg Raise
45 second hollow hold

5) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277