Announcements

FTX Gold – Wednesday 2:30pm – 3:30pm
This week we are starting a new class on Wednesdays at 2:30pm – 3:30pm – FTX Gold.
This class is specifically designed for 55+ year olds. This class is in addition to our other classes and won’t affect any existing classes. If you know someone that is 55+ but has shied away from CrossFit because they thought it would be too hard, then please let them know about this class.

Specialty Classes Today

7:30pm – CYoga Class

Strength / Skillwork

Developing OHS and Improving your Running Posture

WOD

For time complete X Rounds of:

• 800 m Run OR 800m Row
• 25 Overhead squats
• 25 Sumo Deadlift High Pulls

Rx+: 5 rounds, 75/45# Barbell
Rx: 4 rounds, Front Squats, 65/35# Barbell
Fit: 3 rounds, KB Squat and SDHP, 30/20#

Elements

5 Rounds for time of:

• 500m Row or .5 mi Bike
• 20 Lunges 1 ct.
• 20 Ring Rows