Bell tower

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