Friday’s WOD

New’s & Events: 

YOGA at 7PM Thursday & Sunday

Please make sure you are putting CASH in the jar for any packets of the sample protein, AMRAP Bars, or drinks that you are taking. We currently have an honer system. Please respect and be HONORABLE in PAYING for the inventory you take or we will be forced to change how this is run. Also Scott & Heather can check out any items regarding the shoes, clothing or supplements. Please make sure you are speaking directly to them  on that. Thank you!

Warm-up (all classes):

15 Burpees

15 Back extensions

Handstand hold x 1 minute

Pullups x 10


BootCamp WOD:

5 rounds for time of:

12 Wall Balls, 20/14 lbs

12 Toes To Bars

200 M Run


Endurance WOD:

To be completed AFTER your WOD

1 Mile Run


CrossFit WOD:

3 rounds for time of:

3 Rope Climbs,

10 Toes To Bars

21 Overhead Walking Lunge With Plates, 45/25 lbs

Run, 400 m



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