Time to Challenge Yourself

Our Teens are AWESOME!

Teen Classes MW 6:30pm T/TH 5:30pm at the Box!

info@crossfitcp.com for a free class!

WHAT’S UP?

THE CROSSFIT OPEN!!!

The first wod (13.1) will be released tomorrow.  Friday’s wod at ALL Classes will be the Open Wod. Saturdays at 11am

THIS SATURDAY!

We are going to BBQ after the wod. BYOM (Bring your own meat) for grilling. We will have some sides and water. Feel free to bring whatever else you want. Open Heats start at 11am (warmup 10:30-11:00). Grill Out will follow last heat!

Why should you compete in the open?

1. You could win a free unlimited month of CrossFit

2. You could win a pair of Oly Shoes

3. You are going to do the workout anyway on Friday’s.

4. Its about Challenging yourself

5. Time to level up

WATCH THIS

OPEN GYM – 9:30am

RE-FLEX – Sunday at 9:00am & 5:00pm

Tuesday

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
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

50 n 50 ghd

G-Skill
For quality
30 Hand stand push ups

WOD
Emom 20 minutes.
odd minutes
5  snatches
Even minutes
10 toe 2 bar

MADMOBI
shoulder bully
Keg stretch
Press ups
Hamstring up n over

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