Femme Royal

This Saturday is Femme Royal, athletes have not been given heat times yet, however, the event is usually from 8:30am to 4pm (roughly). If you would like to spectate, please feel welcome to stop by and cheer on our strong women! The event is at Crush Fitness, formally, Napa Valley CrossFit in Napa.

See you there!!

WOD for 10/17/2018

8 ROUNDS (ALT) TABATA FLUTTER KICKS SUPERMAN ROCKS

10 ROUNDS 7 THRUSTERS 75/55 3 C2B 14 CAL ROW

EXTRA CREDIT ON YOUR OWN:

Bench skill day 20 MIN FOR Bench Press – work up to 85% of 1rm

THEN 8 MIN EMOM(ALT) MATADOR DIPS 12 Ski erg/ROW Cals 12

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