WOD Sat. Feb. 4

February 3rd, 2012

Free Intro Class at 10:00am
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?

WOD Wed. Feb. 1

January 31st, 2012

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


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