Wednesdays 6:30pm crossfit class has been replaced by the O'lift class effective immediately.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.
500 m row or 400 m run
50 partner pullovers
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.