THURSDAY 10/4/17


A) muscle up practice with emphasize on swing and transition

B) Partner Nate

Alternate partners each round. Partners do not have to perform same movement version/ standards  


2 Ring MU


8 KB Swings 70/53

scale 2 Ring MU to 2 Bar MU, 2 Jumping Bar MU, 4 C2B, COB or jumping C2B Pull Ups

 C)  Mobility 

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.