3 rounds 

:40 Wall sit

12 Dimond push up

14 KB 1 arm overhead walking lunge


Clean & Jerk Skill 

build 3RM



4 rounds

10 Clean and jerks 60/40

35 Double unders


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