Tuesday 20141125 Open Class

Posted: November 24, 2014 by sowtman in Uncategorized


During Coach Glassmans visit on the 12th, he had a opportunity to sit down with the 55th Wing Vice Commander, Col Williamson and 55th Command Chief, CMSgt Grengs to discuss the Wings mission and also how Resiliency and Fitness work hand in hand…and how CrossFit helps our Airman be more prepared to face adversity!


Back Squat

5, 5, 5+ add 5 lbs to the weight used on 19 Nov




6 Power Snatch 75/55

2 Rounds of Cindy

     -5 Pullups

     -10 Pushups

     -15 Air Squats


Scaling Options:

Power Snatch:  55/35


Scale weight on both as needed

Form over going heavy, but keep intensity



Yoga stretches:

– Downward-facing dog

– Childs Pose

– Pigeon Pose

– Triangle Pose

– Cat and Cow Pose

– Upward Facing Dog

– Cobra

  1. totactfit01 says:

    Love this picture! Awesome work TOTF!!

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