OPENING Special of $120 for unlimited CrossFit ends this Saturday!

WOD

30 Box Jumps (24/20)

30 Pull ups

30 KB Swings (53#/35#)

30  Push ups

30 Knees to Elbows

30 Push Press (95#/65#)

30 Sit ups

30 Power Cleans (95#/65#)

30 Box Jumps (24/20)

-For Time-

A super developed kip.

Foundations Class Announcement

We will be holding our foundations courses on Monday and Thursday at 5:30 am and 6:00 pm.  The 5:30 am class will be a foundations ONLY class NO regular CrossFit class. The 6:00 pm class will have a foundations class for beginners and a regular CrossFit WOD.

The foundations course will consist of 4 sections over the course of two weeks.  Foundations 1 happens Monday, foundations 2 takes place on Thursday.  The next week Foundations 3 is on Monday and Foundations 4 is on Thursday.  Ideally you would come to the classes in order, but we understand you have other things to do besides learn how to clean and jerk.  So if you miss a class you are welcome to make it up in two weeks.

If there are any questions post a comment below or send us an email.  Right now all foundations classes are free so if you are new to CrossFit or need to brush up you are welcome to attend if you are a member.

Strength WOD

Back Squat 10/10/8/8/6

WOD

3 Thrusters (95#/65#)

3Pull ups

6 Thrusters(95#/65#)

6 Pull ups

9 Thrusters (95#/65#)

9 Pull ups

…..

7 Min AMRAP

Allie getting the whiteboards ready!

Thruster Demo