Don't forget to bring your friends in. They are free all this week. Also, get your new to CrossFit friends into our Foundations classes that start Monday night at 5:45 PM!
SWODBuild to a heavy Double Hang Power Clean
WOD"DT"5 Rounds12 Deadlifts9 Hang Power Cleans6 Push JerksAll done at 155/105
10:30 AM Monday and Wednesday BootcampWarm-up: Roxanne with squatsQuick Fitness Assessment: 4 basic exercises 30 sec on, 30 sec rest Burpees, push-ups, squats and sit-ups Scores will be recorded- add up reps for total scoreBootcamp workout: 5 minute AMRAP stations with a 1 minute rest between stationsStation 1:10 Lunges (2 for 1)10 Shoulder taps (2 for 1)25 Russian twistsStation 2:10 jump squats10 tricep dips25 high kneesStation 3:10 box jumps10 push-ups25 flutter kicksStation 4:10 ab-mat sit-ups10 Inchworms25 jumping jacks