Tuesday, 1.19.16

EMOMx24:
Minute 1 – 18/15 Cal Row
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 10 Box Jump-Overs


PRIME

Gymnastics
10 Sets of 10 unbroken Kipping HSPU
Rest as needed


CFU NEWS!

In conjunction with this Thursday's “Bring a Friend Day," we are helping the UC Women’s Hockey Team with their fundraiser in support of The Shawn Grady Memorial Fund, a non profit organization devoted to helping local families who have children with life-threatening illnesses. 

For a $5 donation, anyone, regardless of fitness level, is welcome to stop in during our normal class times, try a CrossFit workout and help the UC girls raise money for a great cause.   

*Cough* partner workout! *Cough*

Lastly, this Saturday we will have three teams competing in CrossFit Mohawk Valley's No Weak Links Competition. Our female team kick things off at 9:30am while both of our male teams start at 10:30am. See you there!