Wednesdays 6:30pm crossfit class has been replaced by the O'lift class effective immediately. Our new coach Richard James-Jura is getting great revues! Come give it a try.

We will begin new a Thursday, 6:30 pm class beginning next week to replace the Wednesday class.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

1500 m team row then take eight minutes to set up your station and warmup each movement.

Workout and Endurance:

18 min AMRAP

10 Strict Pullups, scale to perfect ring rows

20 Alternating Dumbbell Snatches (50/35 lbs)

30 Wall Balls 20/14

40 AbMat Sit-ups, palms on ground

50 lunges, total.

60 Double Under

Lift and Skill:

Make up a lift and skill you missed this week.