WOD'S

8.28.17

Run + Gymnastics Skill WOD
5x800 meter Run *rest 3 minutes between efforts. Use pace from 1 mile run test performed on Friday, August 4. For example: if you ran a 6:00 mile you would run all the 800's in approximately 3 minutes.

**Gymnastics work to be done during rest intervals:
-First rest interval: Max Rep Strict Pull-ups *If this is less than 10 reps, do 30 ring rows
-Second rest interval: 2x5 Beat Swing Stops (stop in control after 5th swing)
-Third rest interval: 2 Sets of 3 for 1's (3 Swings + 1 Pull-up or Attempt + 3 Swings + Stop)
-Fourth rest interval: 2 Sets of: 2 Swings + 1 Pull-up or Attempt + 2 Swings + 1 Pull-up or Attempt + Stop


             Class Times



CROSSFIT CLASSES

MONDAY-FRIDAY: 5AM, 6AM, 8AM, 9:15AM, 4:30PM, 5:30PM, 6:30PM (NO 6:30PM ON FRIDAYS)

SATURDAY: 9AM

BURN 60 CLASS

M,W,F 7AM

TEEN CROSSFIT CLASS

 M,W,F 3:30PM







CONTACT US

/ keep in touch

IRON TALON CROSSFIT

6380 N. Decatur Blvd #200,

North Las Vegas, NV 89084

Phone. 702-522-9474

Email. irontaloncrossfit@yahoo.com