Happy National Coffee Day ***NOW AVAILABLE***
Wingman Smooth Brew Coffee is now available at CrossFit Wingman. Grab a 16oz cup for the road or fill your 64oz growler to take some home. All of the profits will go toward a 1 week Health Camp in 2017 for teenagers, educating them on the connection between health, fitness, sport, and life.
Benefits of Cold Brew: 1) stays well in the fridge for later consumption 2) can be iced or hot 3) incredibly smooth flavor that doesn't need sugar or cream.
Pair up & Alternate between the 2:
A) Bench Press
3-3-3-3-3, building to a conservatively heavy set
B) One Arm Row (crossover may be used at chest level up to 58 lbs )
8-10 reps, across
8 Minute AMRAP
15m Plate Overhead Walking Lunge @45/25
15m Plate Push @45/25
10 Hang Squat Clean @ 65/35
L1: non-weighted walking lunges & bear crawl
L3: 95/65 (Level 3 if your hang squat clean is 200/150+)
5 Muscle Ups, ring
10 Cal Assault Bike