Thursday 170713

Youth Class – We have some spots open up in our Youth Class every Tuesday and Thursday at 6:15pm. If you have a child who is at least 10 and not older than 14, we have room in the class. This is a great introduction to CrossFit and keeps them active!!!  Contact  Sara for more info (

Today, 615p Striking 30-40 minutes and  20 minutes of Stretching!!

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

14 min EMOM

Odd min: 15/12 13/10 11/8 cal Row
Even min: 7 CF KB swings Red/Green + 5 Burpees

* Scale reps/cals accordingly to maintain good mechanics, consistency  and intensity throughout.   Ask your coach for help.

RomWOD: 18- 22 Minute  


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