3 rounds 

6 Push up wall climber 5 second hold at top

:45sec weighted plank


3 rounds

8 Bench Press 55-65%

8 DB rows



14min AMRAP

22 Deadlift 100/70

22 Burpees over the bar

22 Handstand push-up


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