crossfit-204-gt-17-5-du-lzSkillz And Frillz

Part 1

Ascending bar muscle-up ladder for time.

Athletes will start with 1 rep, then rest as long as they need to and perform 2 unbroken reps. Rest as long as they need to and perform 3 unbroken reps, etc. When you can no longer perform the assigned set unbroken, you are done. Score is the unbroken set achieved.

Rest 3 minutes

Part 2

As many rounds and reps as possible in 12 minutes:

3 strict handstand push-ups

6 dumbbell overhead squats (50/35lb.)

9 triple-unders

Rest 3 minutes

Part 3

3 rounds:

15 plate deadlifts (2x45lb/2x25lb.)

15 plate squats (24/25lb.)


Time cap: 10 minutes


crossfit-204-open-171-bs-sn-215 minute gymnastics skill session, athlete’s choice


As many rounds and reps as possible in 18 minutes of:

10 dumbbell snatches (50/35lb.)

10 box jumps (24/20inch.)

10 wallball shots (20/14lb.)

15 dumbbell snatches (50/35lb.)

15 box jumps (24/20inch.)

15 wallball shots (20/14lb.)

20 dumbbell snatches (50/35lb.)

20 box jumps (24/20inch.)

20 wallball shots (20/14lb.)


CrossFit 204_AF_handstand

CrossFit 204_AF_handstandThis Sunday July 16 at 11:30am we’re hosting a handstand clinic with level 2 NCCP gymnastics coach, Jon Wei Jun. Jon is a former gymnast and specializes in coaching adults. The course will be 90 minutes and is accessible to all levels. The cost is $35.00.

We know that many of you want to improve on this skill and this is your chance to learn new and exciting progressions to help you progress! E-mail to register. We will see you there!