Friday 8/14

Sunday August 30th we will be throwing a Lawn Game Olympics & BBQ. Get your partners ready and join us! Ricky and Lilly have been gracious enough to host at their house. All members and family and friends are invited! Please RSVP at the front desk so we can have a head count! Party starts at 2:00! Hope to see everyone there!

This weekend the Danbury Mad Hatters, our amateur Grid team, will be competing in their inaugural tournament. It will be in Norwood, MA at CrossFit Automile. We will be competing both Saturday and Sunday. The tournament kicks off at 9:30am and goes till 3:30pm. Come watch Coach Gina and Kevin as they throw down in their first Grid match!

Fitness- 

A. 2 position Snatch (high hang + hang below knee) x 5 sets 

B. Tabata Hollow Rocks

WOD

15 min AMRAP

5 Hang to OH (Hang Snatch or Hang Clean & Jerk) (95/65)

10 Jumping Pull ups

15 Box Jumps w/ step down(24/20)

Performance-

A. 3 position Snatch - build to heavy complex (high hang + hang below knee + floor) in 5 sets

B. Tabata Hollow Rocks

WOD

15 min AMRAP

5 Snatches (135/75)

10 Pull ups

15 Lateral Box Jump Overs (24/20)

Zone -

A1. DB Snatch x 5 each arm x 4 sets

A2. Single Leg KB Deadlift x 8 each leg x 4 sets

B. Tabata Hollow Rocks

WOD

15 min AMRAP

10 KB swings

12 ring rows

15 Step ups