February 17, 2016

Announcement:
Over the next few weeks most of our coaches will be traveling.  To accommodate the following dates have been modified:

19 FEB: Normal Class, Gym Closes at 2000
20 FEB: Gym Closed for Power Lifting Meet - No Coach Led Class, Swim WOD will be posted. 

WODs will be posted and any announcements will be made here or on FB.  Thanks for your understanding!

ELEMENTS CLASS:  27FEB at 0800, if you have anyone interested in joining SCF please have them contact samuraicrossfit@gmail.com.



Skill/Conditioning
Max Effort Unbroken:
Muscle Sntach (75/55)

WOD:
3 Rounds
7 Snatches (135/95)
14 Box Jumps (30/24)
21 GHD Sit Ups (Scale V-Ups)