Our Teens are AWESOME!
Teen Classes MW 6:30pm T/TH 5:30pm at the Box!
firstname.lastname@example.org for a free class!
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
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
OPEN GYM – 9:30am
RE-FLEX – Sunday at 9:00am & 5:00pm
Dynamic warm up
6 of each
pvc arm circles
Group warm up
6 count burpees
10 each of
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)
50 n 50 ghd
30 Hand stand push ups
Emom 20 minutes.
10 toe 2 bar
Hamstring up n over