Friday, June 19, 2015

RSVP HERE to sign in for class or use the Mindbody Connect App.

10 minutes of skill work:
Snatch Balance 3 reps with a 3 second pause in the bottom.
Can perform several sets working on awesome mechanics! Start with a PVC, then move to a bar with coach approval.

Every 3 min for 15 min
3 hang power snatches
Sprint 200m (out the back door, in the front door)

*Complete one round every three minutes. Can build in weight across sets of hang power snatches.

Coach's Notes:  Proper form takes priority over heavy weights in this wod. The snatch is a complex movement that should be mastered with light weights before trying to go heavy.  Remember Barbell Ettiquette! No dropping empty bars or bars with 10's.

Saturday we will have 8:30am and 9:30am classes.

Want to try out CrossFit North Mesquite? We allow you to try one FREE class before you sign up. So choose any time on either Thursday or Saturday.
Email to RSVP your spot!


  1. great wod!
    65lb, 75lb, 85lb, 95lb (too heavy and had to press out), 85lb

  2. Happy Friday!

    This was a great week at CFNM!

    Have a great weekend.

    Strong Starts Here!!