1.Nov.2014

BLACK NOVEMBER DEALS start today!! 

  1. Pay for one year of your membership in full and receive 2 MONTHS FREE!!   or…….
  2. Pay for 6 months of your membership in full and receive 1 MONTH FREE!! 
  3. And……….ALL 'On Ramp Programs' for the month of November will be 25% OFF!! 

Spread the word and save your pennies if you want some BIG SAVINGS!! 

Contact chad@crossfitfivecities.com for payment arrangements

 

A.

Sled push technique/skill

B.

3 rounds for time:

60' sled push (30'out/30'back) (90#/50#)

C.

3x3 hang power clean (build per set) *Do NOT TnG

*rest 90sec b/w sets

D.

-600m run

-6 power cleans (80% of heaviest from A)

-400m run

-4 power cleans

-200m run

-2 power cleans

*13min time cap