Bring a Friend Week!

This whole week we encourage you to bring your friends to any of our classes. They will all be suitable for the brand new person looking to try CrossFit. They can register for any of our classes this week here. It’s free as long as they attend with a member!

Strength / Skillwork

Back Squat
8-3-8-3-8-3-8
[Friends & Family Do sets of 8 only]
45-60-55-70-65-85-75

WOD

Chipper, (18:00 Cap)

• 1200m Row
• 35 Wall Balls
• 25 Push-ups
• 20 Goblet Squat
• 15 Pull-ups
• 10 Strict Handstand Push-ups
• 5 Bar Muscle-ups

Rx+: 20/14# MB, 70/55# KB, Heels on a 20/12″ Box for Ring Rows
Rx:16/12# MB, 55.35# KB, Heels under the Rings, Shoulder Push-ups, Pull-ups

Elements

Intro A
For time:

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