Battling battle ropes.
STUFF TO KNOW ABOUT…
- FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started? Well, we have a new procedure for this! Going forward, we will no longer be holding our weekly Fundamentals Class. Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach. This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!
CROSSFIT
S&P Cycle: squat – PULL – press – pull – off
A. clean + hang clean + jerk x 5
B. 5 rounds for time
15 KBS 53/35
15 burpees
CSPORT
A. AMRAP in 10 min
15 hammer curls
:30 “gun hold”
15 tri ext
:30 plank
400m run
B. 21-15-9
Pull ups
Wall balls
400m run
C. 21-15-9
Seated OH press
Box jumps
400m run
D. 21-15-9
Alt. DB snatch per side
cal air bike
Quote of the day
“Things may come to those who wait, but only the things left by those who hustle.” – unknown
Class WOD
A. 195
B. 9:06 Rx
Class WOD
A: 210
B: 9:30