March 28, 2019

FREE WEEK!

Dropping in? Download our waiver here. Give us a heads up if you plan to come in. Walk-ins welcome!

 No Open Gym during special schedule classes today.

  • 5am Endurance

  • 9am CrossFit

  • Noon CrossFit

  • 5:30pm CrossFit

ENDURANCE WOD

Instructor participated class @ 5:00am

10-12-14-16-18

  • Calories on rower

  • Burpees over rower

 Rest 3:00

 18-16-14-12-10

  • Calories on rower

  • Burpees over rower

CROSSFIT CLASS WOD

Strength

Strict press 5-5

Push press 3-3-3

METCON

For Time:

  • 60-Double-unders

  • 50-Air squats

  • 40-Sit-ups

  • 30-Reverse lunges

  • 20-Med ball cleans

  • 10-Cal row

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