NEW YEAR'S HOLIDAY SCHEDULE: We will not be having evening classes this Monday, December 31st. Our last class of the day will be at 12pm. We will have an open gym for members from 3-5pm in the crossfit studio. The main gym will be opened too.
New Year's Day, January 1st- We will be holding an 11am, 12 and 3pm class.
WOD for Friday:
Double-under Practice
Complete the following:
1.) AMRAP for 4 minutes
3 minute rest
2.) AMRAP for 6 minutes
3 minute rest
3.) For time
500m Row
10 Burpee Over the Box Jumps (24/20in)
20 Toes to Bar
30 Shoulder to Overhead (115/75lbs)
40 Kettlebell Swings (1/5/1.0 pood)
50 Double-unders
Cash out (optional)- 10 Muscle-ups
Post total reps (1 and 2) and time.