09/23/14: New Fundamentals Tonight @ 7:30PM

A new round of CrossFit 908 Fundamentals starts tonight @ 7:30pm.  Sign Up Here:

The DC Brawlers will be playing in the quarterfinals tonight at 8PM, and it will be televised live on NBC Sports Network (channel 590 for Verizon FIOS).  Click here to find out more on how to watch on mobile or TV: https://www.npgl.com/content/posts/prepare-now-to-watch-playoffs-on-tv-online-mobile

Today’s Workout:

• Every minute on the minute for 30 minutes complete:
  • 1st min – 7 Strict Pull Ups (Sx = 5 Strict Pull Ups – CRx = Add weight)
  • 2nd min – 7 Strict HSPU – (Sx = 30 Sec HS Hold – CRx = Increase Deficit)
  • 3rd min – 30 Sec Max Doubles / 30 Sec rest (Sx = Max Singles)
  • 4th min – 15 Russian KB Swings (Sx = 35#/26# – Rx = 53#/35# – CRx = 70#/53# – Attempt something challenging today)
  • 5th min – 15 Wall Balls (Sx = 14#/10# – Rx = 20#/14#)