Tuesday, May 16, 2017

Bring a Friend day Today! Come train with a friend or Family member at any WOD! We will have a fun WOD for all levels. No CrossFit experience necessary.  We want to share our passion for what we do here with others and it starts with you.

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Lets keep the rounds of Cindy coming as we prepare for Memorial Day Murph. Hit 3 rounds every workout day, or more if you want!
1 Round of Cindy:
5 Pull Ups
10 Push ups
15 Air Squats
Add your rounds up on the Community Goals section of the Goals Board. (please write neatly)
Challenge yourself with Strict,weighted, banded, ring rows. whatever it takes.

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10min AMRAP
10 KB swings
15 Lunges (with KB or bumper plate if desired)
20 Air squats or goblet squats
25 Mountain Climbers

12 Min AMRAP with a partner
200m run with a med ball (one per partner)
20 over the box jumps (ok for feet to touch the top of the box)
20 over your partner burpees (partner is holding a plank position)

Finisher:
Tabata ABMAT sit-ups