Holiday hours on July 4th – We will be holding a 6a and 730a WOD.
CrossFit Boot-Camp Session – Starts July 29th thru September 6th. Let your friends and family know so they can get a taste of what CrossFit is all about!
Youth Strength & Conditioning Class will be held Tuesday and Wednesday this week due to the holiday on Thursday.
3 X 1min Max Reps Ring Dips :60 rest
3 X 1 min Max Toes 2 bar :60 rest
TGU 24/16 16/12 12/8 kg
Pistols L-R =1
Team cool down PNF or Static stretch or light Row, bike, run 5-10min
15sec on-15sec off
KB Snatches for 30 min
2 x 12kg or 16 kg try to keep same # of reps