November 1, 2016

31
Oct

November 1, 2016

Sweat – New Class Time

We are adding an additional time for Sweat, our cardio-based program led by Rachel Holloway. In addition to 5:30 AM and 8 AM on Monday, Wednesday and Friday. We are now offering 6 PM on Monday, Wednesday and Friday. 

This program is totally separate from CrossFit and is for people interested in getting their heart rates up without doing Olympic lifting, power lifting and gymnastics. The first class is free and the cost for the program is $150 per month. Tell your friends!

CrossFit

Liz

HAPPY BIRTHDAY JASON WHITE!

Workout of the Day
:10
For time:
400m run
6 rounds of Cindy
600m run
4 rounds of Cindy
800m run
2 rounds of Cindy
*25 minute time cap
Cindy= 5 pull ups + 10 push ups + 15 air squats

:40
Midline:
2 sets:
10 ab wheel roll-outs

:50
Mobility:
1:00 each side couch stretch
couch-stretch
1:00 each side lizard stretch
lizard stretch
2:00 frog stretch
frog

Post your scores to the Whiteboard.