A little rain won’t stop her!
Stand Firm CrossFit opened it’s doors 12 years ago today! Athletes have come and gone and come back, coaching staff has changed over the years, drop ins have become friends, we have celebrated and grieved together. One thing remains the same, Stand Firm is a COMMUNITY of amazing people! Here is to many more years! A huge Thank You to our dedicated coaches and all of you!
WARM UP
3 Rounds of:
12 Box Step Ups
12 Burpees
12 Good Mornings
Dynamic Stretch
Take time to Warm up your deadlift to your WOD weight
HERO WOD MCGHEE
AMRAP in 30 minutes of:
•275/185 pound Deadlift, 5 reps
•13 Push-ups
•9 Box jumps, 24 inch box
ICING
Foam Roll and Stretch
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