Ladies Showing off their Snatch

Come in today and meet Coach Roderick!

CrossFit Workout:
5x
8-12 Bench Press
8-12 Bentover Row
8-12 Barbell Roll Out  (scale to floor lever or hanging knee/leg raises)

4RFT
500M Row
5 Shoulder to Overhead 165/103lb
Rest 1 Minute


CrossFit Open Active Rest Workout:
4x500m row at 2k pace.
1:1 Work / Rest



Mobility:
1 Min Barbell Tricep Mash (each)
1 Min Banded Overhead (each)
1 Min Poster Chain Floss (each)


6am / 5pm BodyFit Workout:
5x
20 Alternating Dumbbell Curls

10 Dumbbell BentoverRow (each)
10 Supermans

5x
10 Banded Pull-apart

10 DB/KB Single Leg RDL (each)

Tabata
Slamball

Battle Rope
Mt Climbers