2016 Changes – An email went out today to all members communicating a slight price increase for 2016. All memberships will go up by $5, with the exception of the Speed and Agility Class will go up $10. We pride ourselves in being the cleanest, best equipped, great coaching and most affordable CrossFit Box in the State and we will continue to do so!!!
Dynamic Warm-Up – Mobility
2 2-minute rounds with 1 min of rest between rounds of:
*Scale weight and movements as needed for progression and smooth speed through Rds. Ask your coach for help.
Competitors or athletes wanting to improve your Fitness level:
Every 2Minutes x5
1 Hang snatch + 2 OH Squat + 1 Snatch @ 60% 1 RM Snatch climbing if feeling it
4 Rounds Not For Time of:
7 GHD Situps
7 L-Sit pull ups
Max effort hand stand walk or progression