Announcements

Happy New Year!

Reminder – The Committed Club Challenge!
A year-long attendance challenge.

Attend and sign into 16 or more classes (including Open Gym & Yoga) in a calendar month and you will be recognized as a Committed Club Member. Qualifying individuals will be entered into a drawing for a $50 credit that may be applied towards membership, apparel, supplements, yoga, and etc.

Commit for an entire calendar quarter (ex. Jan, Feb, & March) and be recognized by our community as a Quarterly Committed Club Member where the prize drawing will be TWO 1/2 off monthly membership dues credits.

Commit for the whole year, in addition to being in each of the monthly and quarterly prize drawings, and you will be celebrated for your exceptional dedication to your fitness, well being and bad-assery. As well, be eligible for the Grand Prize drawing at the end of the year–an extra special reward (TBD) as well as a complimentary Committed Club special edition T-shirt.

CrossFit Wynwood – CrossFit

View Public Whiteboard

Skill

10:00 Min Practice for developing

Bar Muscle Up or C2B Pull Up:

Perform:

2-3 Sets

Banded Straight Arm Lat Pulldown x15

Med Ball Supported Toes to Bar x10

Hollow Swings x5 (One at a time)

_ _ _ _

Metcon (Time)

FOR TIME

50 Alt.DB Snatch (50/35) | (35/25)

30 Single DB Front Rack Box Step-Ups

20 Bar Muscle Ups / Burpee Pull Ups

30 Single DB Front Rack Box Step-Ups

50 Alt. DB Snatch

Time: 15:00
– Finish as much as possible within time cap.

– Box height should allow your leg to be at 90 degrees when you step on