4 rounds

10 Barbell curls

10 Seated Z press


Snatch Skills

3RM power Snatch



8 Rounds

8 Power Snatch 40/30

8 Pull Ups

8 Box jumps 24/20


Vanguard Timetable Update - Monday 8.5.17 Beginning Monday the 8th of May there will be a new class time added to the Vanguard Timetable. Afternoons will now have two options for our CrossFit programming: 5:15pm-6:15pm & 6:30pm-7:30pm