Free Introductory Class at 10:00am. No reservation needed. Just show up! Come about 5-10 minutes early to fill out paperwork.

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Individual WOD @ 8:00am & 11:00am

Level 2
“Heavy Fran”
Three rounds for time:
15-12- and 9 reps
     Thruster M= 135# / W=95#
     Pull-ups w/ vest M=45#/W=25#

Level 1
“Fran”
Three rounds for time:
21-15- and 9 reps
     Thruster M=95# / W=65#
     Pull-ups

Basics
“Little Fran”
Three rounds for time:
21-15- and 9 reps
     Wall Ball M=20# / W=14#
     Pull-ups

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All Levels Team WOD @ 9:00am & 10:00am

1. 40 B.O.M.B. Throws (20 each), 20# / 14# MB
2. 400 yards Bag Carry, partners run/walk together carrying bag between them or taking turns, 70# men’s team / 40# women’s team
3. 50 Wall Ball Passes(25 each), 20# / 14# MB, Tilt towards your teammate slightly to ricochet Wall Ball towards them.
4. 500 yards Bag Carry, partners run/walk together carrying bag between them or taking turns, 70# men’s team / 40# women’s team
5. 60 Single-arm Shot Put Throw (30 each) @ 20 feet apart, 14# / 10# MB
6. 600 yards Bag Carry, partners run/walk together carrying bag between them or taking turns, 70# men’s team / 40# women’s team