Announcements

Updated Class Schedule this week. Thursday we are closed for Thanksgiving. On Friday we will have one class at 10am with open gym from 11-12. Thanks and have a safe Holiday.

CrossFit 1490 – CrossFit

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Front Squat (4×4)

Take 10 min to work up to a heavy 4 rep

Metcon (Weight)

Barwis Shoulder Complex

10 Min to complete

2 Rounds of

-8 Bent over rows

-8 Hang Clean and Press

**bar cannot touch floor**

**record heaviest weight**

Finish with

-30 KB Front rack box step ups (53/35#)- (30/24″)

-20 Burpee Box Jump overs