Friday

Friday Friday Friday!!!!

Join us tonight for indoor rock climbing 7-9pm at Hangar 18! $20 per person 

includes lesson and rentals! 

**Only 4 & 5pm class tonight so we can all go to Family Night! 

Warm Up:

2 Rounds 

Jog 200m

10 Plank to Push Up 

50 Ft Farmer Carry with Buddy :) 

Skill :

Run 1 Mile 

30 Burpees 

**Break up however you like 

WOD:

Friday is OPEN GYM!!! In honor of the Crossfit Open coming... Here's a workout for you to do if you don't have a plan already! 

For Time:

AMRAP in 12 Min:

3 Clean and Jerks (135/95#)

3 Toes To Bar 

6 Clean and Jerks 

6 Toes to Bar

9 Clean and Jerks 

9 Toes to Bar 

continue on 12, 15, 18, 21 reps until time ends :)  

Or... 

You can go for a run... practice a lift... make up a workout you have missed.. or create your own workout! Have fun!