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):

800 M Run


BootCamp WOD:

20 Minute AMRAP:

200 M Run

25 Burpees

25 Sit Ups


Endurance WOD:

To be completed AFTER your WOD

1 Mile Bike

CrossFit WOD:

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups (newer/ new athletes need to do ab-mat sit-ups)
10 back extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch

*Rest 2 minutes between couplets


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