Free Intro Class at 10:00am
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WOD for regular members at 9:00am and 10:00am

All levels
“Prison Break”

Dip Walk
Low crawl under wall
Climb over rope wall (Basics – Hold onto rope and put feet 5x on wall)
Monkey bars (Basics – 14 Pull-ups)
Speed Ladder
Traverse Climbing wall
800m row
80 lbs. bag carry for 100m
REPEAT in reverse

Have you registered for the CrossFit Games Open?

Registration for the CrossFit open begins today!
See our events section and the CrossFit 2012 games website for more information.

Skill-work: Deadlift and L-Pull-ups

Level 1/2

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Basics

Seven rounds for time of:
14 Medicine Ball Cleans #20
7 Pull-ups