Announcements
LADIES DAY****
Women’s self defense class
(Friends are welcome!!! The more the merrier)
April 24th (sunday) 12-1:30pm
$15 at Anu Academy (located downtown next to spruce street prt station)
Brunch to follow
Text Heather Cline for more details 304-216-2500
Mountaineer CrossFit – Competition
Metcon (20 Rounds for weight)
Every 90 seconds for 20 rounds of:
1 Snatch
Increase Weight each Round
Rest 8 Minutes
Metcon (10 Rounds for weight)
Every 90 seconds for 10 rounds:
2 Clean + 1 Front Squat
Increase Weight each round
Rest 8 minutes
100 Chest to Bar Pullups (Time)
Rest 5 Minutes
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Metcon (10 Rounds for time)
Row 500m x 10
Rest 1 minute between intervals
Row @ .5/500m faster pace compared to last 500m intervals
100 GHD Situps (Time)
For time:
100 GHD Situps