Free introductory class at 10am.
No RSVP necessary. You can just show up.
Please come about 10 minutes early to fill out paperwork.

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8:00am and 11:00am
Individual WOD
All Levels

Perform the following chipper for time
(Exercises may be performed in any order,
but each exercise must be completed before moving onto the next one):

• 50 yd bear crawl
• 50 Wall balls 20#/14#
• 50 Pull-ups
• 50 Sit-ups (Level 2 – Do GHD)
• 500m Row
• 5 Rope climbs 15′ (Basics – Lie down on the ground, grab the rope and pull yourself to a standing position without any help from your legs. Feet are touching the ground, but you are not pushing yourself up with your legs. Do this 5x.)
• 50 Box Jumps 24″/20″
• 50 Double-unders (200 Singles)

Those new to CrossFit, i.e. less than 2 weeks or less than 8 sessions, should only do 50-60% of the numbers listed above.
Do NOT do 50 GHD sit-ups unless you regularly do them, i.e. 15-20 reps at a time serveral times per week. 50 GHD sit-ups can seriously injure you if you are not prepared to do them. Unless you know you can handle GHD sit-ups and do them regularly, just do regular sit-ups instead.

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9:00am and 10:00am
Team WOD
Teams of 2
All Levels

Each team must complete the following chipper for time
(Exercises may be performed in any order,
but each exercise must be completed before moving onto the next one):

• 100yds – Wheelbarrow for 10 yards at a time. (Partners alternate positions every 10 yds.)
• 100 – Partner Wall Ball 20#/14# (Bounce ball off the wall so that partner catches it.)
• 100 – Pullups (Only one partner may perform pull-ups at a time, alternate each time one partner comes off the bar. One partner may perform more reps than the other.)
• 100 – Partner Med. Ball 20#/14# toss (10 Yds.) – Stand 10 yds. apart and toss the med. ball back and forth to your partner.
• 100 – Partner “high five” situps – Sit facing each other and perform situps so that at the top of each sit-up you are giving your partner a “high five” with both hands. (Remember: Each rep is counted. So you and your partner will each be doing 50 sit-ups.)
• 1000m partner row – Both partners each row at the same time. Stop when the total distance rowed between both partners equals 1000m.
• 100 – Jumping Jacks – Both partners go at the same time. This exercise is completed when 100 jumping jacks have been done between the two. One partner may do more than the other.
• 100 – Alternating box jumps 24″/20″ – Partners face each other with the box in between them and alternate doing box jumps one at a time.

Reps are counted individually. As each person does a rep it is counted. For example on the Partner Wall Ball, each time either partner squats and throws the ball that is counted as one rep. So in this exercise, each partner will end up throwing the ball 50 times.

Those new to CrossFit, i.e. less than 2 weeks or less than 8 sessions, should only do 50-60% of the numbers listed above.