Monday April 24

April 23rd, 2017


This week is bring a friend week!
Please have friends go here to sign-up. All our classes are available this week for a free trial and all the classes have WODs suitable for beginners to advanced.


Strength / Skillwork

None today.


If you’re experienced do 2-3 of the Intros w/ 5 minute rests in between. If you’re new to CrossFit, do one.

Intro A

500m Row
25 Air Squats
20 Push-ups
15 Wall-balls
10 Pull-ups

Intro B

8:00 AMRAP of:
-8 KBS 35/20#
-8 Push-press 65/35#
-8 Box Jumps 20/16″

Intro C

3 Rd FGB format
-Slam Ball 20/15#
-SDHP KB 55/35#


Do today’s main WOD