Announcements

Axe Throwing! Aug. 26th from 630pm-830pm. If you are interested let me know quickly so we can save the time spot!

Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Knowledge has to be improved, challenged, and increased constantly, or it vanishes.

– Peter Drucker

Warm Up (No Measure)

8 min amrap:

:30 sec Machine

5 Wall Ball Thrusters (light)

:10 sec Handstand Hold

3 Muscle Cleans (empty bar)

3 Hang Power Cleans (empty bar)

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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