Free introductory class at 10am. Please arrive about 10 minutes early to fill out some paperwork.

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TEAM WOD
All levels

“Circle O’ Pain”
Duration: 30 minutes
Everyone gathers in a large circle. Each person takes a turn calling out an exercise including number of reps/distance/etc. to be completed. Everyone, including the person that called out the exercise, does the exercise.
Guidelines –

• The exercise called out should be completed in 1 minute or less.
• Bodyweight exercises only.
• Examples: Push-ups, situps, burpees, sprints, leg lifts, squats, chase the rabbits, etc. etc. etc.
• Each individual must gauge whether they need to do less reps than what is called out. If you are new to CrossFit don’t overdo it.

INDIVIDUAL WOD
Level 1/2
Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (Men-20lbs to 10′ target)(Women-14lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Basics

Complete as many rounds and reps as possible in 12 minutes of:
75 Wall balls (Men-14lbs to 10′ target)(Women-10lbs to 8′ target)
150 Single Jump Ropes
25 Pull-ups