2:00pm CrossFit 101
2:00pm Oly

2:00pm & 3:00pm Open gym




Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 /14 pound ball, 10 ft / 9ft target (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 /45pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises.

This is a five-minute round from which a one-minute break is allowed before repeating.

On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.



———–Next Getting started with CrossFit Program starts the first Tuesday is Sept!

Sept 2nd. 9:00am or 7:30pm. Make sure you RSVP. There are a few slots left.

Basic Barbell Club starts Wed. Sept 10th at 6:30pm. ) cost for unlimited members, add this package for $125 for everyone else.

There will be an open gym during this time but not a regular instructed CrossFit class for 6 weeks.

Try coming to the complete series to start seeing gains in your lift by improving technique and form.

This is for beginners and intermediates that can not make it in on Sundays.

Congrats to those in our August GS starting their regular CrossFit program this month.


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