Main – CrossFit Open Gym for all classes, 3 WODs to choose from. Beginners Class from 6-7pm. 14.5 Open Announcement at 7pm. Warm-up (No Measure) 2 Rds: Run 200M 5 Perfect Stretch per leg 5 Pullups 10 Pushups 15 Squats Metcon (Time) Option #1 Mondays WOD Bane 10-9-8-7-6-5-4-3-2-1 Deadlifts (185, 135#) Burpees over the Bar […]

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Main – CrossFit “Age is no barrier. It’s a limitation you put on your mind.” Warm-up (No Measure) 5 Minute Individual Stretch 10 Minute Run/Row Warmup for the WOD with the coach. 14.4 CrossFit Open (AMRAP – Reps) Complete as many repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, […]

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Main – CrossFit Metcon (Time) Teams of 2: Each teammate completes three sets of: 3 rounds of: 12/10 Calorie Row 8 Burpees over Rower Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three rounds the […]

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