This week CrossFit CBD turned 5 years old!!!

Come celebrate with us on the 14th January on the Rooftop.

Grid style teams WoDs, BBQ, Board Games, etc. 

It'll be a ton of fun!! Come on up!!

.

WoD: "Goat Day!"

EMOM x 20 Minutes:

Odd Mins: Goat 1

Even Mins: Goat 2

.

• Today we are going to attack those weaknesses. Choose two you want to see improvement on.
• Chat with your coach to discuss appropriate rep schemes, combinations, etc

.

After-Bash: Single Shoulder Fun!!

4 Rounds:

30 Seconds Single Arm DB Snatch, alternating

30 Seconds Single Arm DB Push Press (Swap every 5)

30 Seconds REST

.

Post what you worked on & After-Bash score in reps to Beyond The Whiteboard.