Friday

We are closed for all AM classes today only! 

Open this afternoon 4, 5, 6 pm so get in here! 

Warm Up:

Row 500m

2 Rounds 

Sled Push end of building 

Sled pull back from the end of build. 

The CrossFit Open is almost here! Next Thursday 18.1 will be announced and we will be doing it Friday! 

For Today:

Create a workout on your own... 

Fill In the Blanks for this..

AMRAP in 20 min...

Run 400m

12 ???

18 ??

24 Double Unders 

Or here's an old OPEN Workout to practice 

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50ft Dumbbell Weighted Walking Lunge
16 Toes to Bars
8 Dumbbell Power Cleans

Then, 2 rounds of:
50ft Dumbbell Weighted Walking Lunge
16 Muscle-ups
8 Dumbbell Power Cleans

Etc., alternating between Toes to Bar and bar Muscle-ups every 2 rounds continuing for 12 min

Weight: M=50lb Dumbbells, F=35lbs Dumbbells