1.2 Million and counting….

Thanks to everyone who came out and participate in CrossFit for Hope. If you did not have a chance to donate at open gym on Saturday, please take the time to make a donation to one of our registered participants. Its not too late to make a 100% benefit donation to St. Jude’s Research Hospital. If you’ve never had a child that needed a children’s hospital, then you are very blessed. For those of us that have had to use our local children’s hospitals, we understand why this charity is so important. Take a moment and donate.

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)


Turkish get ups



db or kb push press one arm at a time.

Emom for 16 minutes

Odd numbered minutes
100 meter sprint
Even numbered
10 wall ball

Roll calves
Calf stretch (2 min holds)
Knee on the wall
Shoulder in the band stretch

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