October 11, 2016


Who's ready for Fall Weather! 

Warm Up:
3 Rounds 
Run 200m
10 Straight Leg DL (KB 35/26#)
30 Sec Air Squat Hold 
10 Jump Pull Ups

10 Scaled Muscle Up on Rings 
Muscle Up Using Band

3 Rounds for time of:
Row 400m
2 Rope Climbs 
15 Pull Ups 
10 Deadlifts (225/185#)

*We have Yoga/Mobility Class Thursday at 6pm! It's one of the BEST things you can do for active recovery AND back pain! Remember pain doesn't just mean there's injury, the workout is ony part of the things we should be doing to take care of our body! (i.e. stretching, foam rolling, ice, massage)

**This Saturday Jayson and Nick are competing in a partner competition!! Come watch and support! We will still have running club and CrossFit workout at 8am before heading to the competition! 
Location:   CrossFit Unum
18718 Amar Road
Walnut, California
United States

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