Call Us: 847-485-9582

WOD

3
Jul

Back and Chest

Announcements

Sign up for the Row Raiser 7/7
https://www.eventbrite.com/e/row-raiser-2018-tickets-45491600602

CrossFit Pally – Bootcamp

Weightlifting

Pull-ups 3×3 w/ a 10 sec ISO at 90%

Reverse Flys 3x 10 w/ a 2 sec ISO

Metcon

Three 7 Minute AMRAPs

1- KB pull through 10 (5 E Side)

Lateral Slams 20 ( 10 E Side)

Chest Pass 10

2-BB Row 5

Burpee JO 10

HR Push-ups 8

3- Rower 30 Sec Jog/ 30 Sec Sprint

3
Jul

180703

Announcements

Sign up for the Row Raiser 7/7
https://www.eventbrite.com/e/row-raiser-2018-tickets-45491600602

CrossFit Pally – CrossFit

New Section

Due to holidays, we only have the gym open Tuesday morning. So We are running open gym 5-7am, so come in and get in any workout or skill work, Then we will have a programmed wod for Thursday classes.