9:30am – Open Gym with Coach Nikki
Open Gym is a FREE COMMUNITY WORKOUT. Anyone and everyone is welcome.
9:00am – ReFlex Yoga with Coach Stacey
ReFlex Yoga is designed specifically for the CrossFit Athlete. It is INCLUDED with all UNLIMITED Memberships and only a $15 drop in for everyone else.
10:30am – The Hero Course
The Hero Cours is our way of honoring the sacrifice of the men and women who gave their lives for our country.
The workouts are very intense. If you have been CrossFitting, then you can modify or scale accordingly. These workouts are not recommended for anyone who is not a current CrossFit athlete.
dynamic movement prep
Group warm up
Junk yard dawg
Burgener warm up.
In 10 minutes
Build to a. 1 rm clean & jerk
Rest as needed
100 jack knife sit-ups. (20/14)
Standing quad stretch