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Ginnie getting some air on clapping push ups! 

Ginnie getting some air on clapping push ups! 

We are currently working with a program (SUGARWOD) to be able to offer workout & performance tracking to our athletes. We are hoping this will be a smooth process! 

Any athletes that are interested (I think we all should be)  should be able to download the “SUGARWOD” app and join CrossFit Penance to start logging workouts!

101915- 

FITNESS: 

1) 5 Rounds for time- 

20yards Overhead Walking Lunges (45/25) 

15 Burpees

>Extra- Push Press 5x 5reps

PERFORMANCE: 

1) Back Squat 8x 3 reps (heavy) 

        [-:30] 

2) Clean & Jerk 15-12-9 reps (for weight) 

***touch & go only, even a re-grip is a foul. No dumping. Use same load for each set. Rest as needed.

>Extra-  800m Run