Partner Wod

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Bottom of the Squat Mobi

THINGS TO KNOW

Looking to start a new fitness plan in 2015?

Don’t feel ready for CrossFit?

Couch2Crossfit

is the program for you.

Starts next week

Monday/Wednesday – 5:30pm

Tuesday/Thursday – 5:30am

for full details,

Click HERE

NEW CLASSES NEXT WEEK

Gymnastics – Ninja Training

Monday/Wednesday – 4:30pm

DON”T FORGET ABOUT THESE PROGRAMS

Olympic Lifting

Monday/Wednesday – 6:30pm

Kids Class

Monday – Thursday – 4:30pm

Teens Class

Tuesday/Thursday – 5:30pm

Dynamic movement prep 
Group warm up 
50 n 50 ghd
Muscle up practice 
Use partners and spotters.
Strict muscle ups
Transitions and turnovers.
Amrap
ring dips in 2 minutes
Strength
Bent over barbell row
5-5-5-5.  By feel flat back
Partner Wod
 (one starts on the rower one starts on the wb, switch after 1 minute then rest)
5 rounds this should total 15 minutes
1 minute each station
Row (score calories)
Wallball ( score reps). Strict on standards.
Rest 1 minute
Mad mobi 
Roll quads
Hamstring up n over
Shoulder bully
Knee on the wall

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