Soon to have a new addition to our crossfit family. Congrats Mike and Emily!

I think it’s a boy!

12 minutes to work on a weak skill

Weak skill 30 second on 30 second off or 20 -30 sec holds every minute

Metcon Class

A) 21-18-15-12-9-6-3
side to side  kb swing (53/35lb) use a lighter weight that normal
recline pulls
bike erg cals/row
B) Coaches choice