Thursday, May 11, 2017

Mark your calendars!  Bring a Friend day Tuesday, May 16. 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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Back Squat:
3 x 10 @ 70-75% of 5Rm

Beginners: 5 x 5 add 5-10# 18:00 Cap

3 Rounds for time:
15 Ring Push Ups, Fx: Hand Release Push ups
20 Box Jumps 24/20
35 Double Unders
*ring height: Bottom of the rings contact an abmat
*Biceps to rings