WOD
Complete as many reps as possible in 9 mins of:
2 Box Jump Overs (M: 24″, W: 18″)
2 Dumbbell Box Step-ups (M: 55 lbs on 24″ box, W: 35 lbs on 18″)
4 Box Jump Overs (M: 24″, W: 18″)
4 Dumbbell Box Step-ups (M: 55 lbs on 24″ box, W: 35 lbs on 18″)
6 Box Jump Overs (M: 24″, W: 18″)
6 Dumbbell Box Step-ups (M: 55 lbs on 24″ box, W: 35 lbs on 18″)
8 Box Jump Overs (M: 24″, W: 18″)
8 Dumbbell Box Step-ups (M: 55 lbs on 24″ box, W: 35 lbs on 18″)
10 Box Jump Overs (M: 24″, W: 18″)
10 Dumbbell Box Step-ups (M: 55 lbs on 24″ box, W: 35 lbs on 18″)

Continue adding 2 reps to each movement each round until time expires

Cash Out:
– Glute roll 2 mintues per side
– Banded hamstring stretch 2 mintues per side

CF LITE
Complete as many rounds as possible in 3:00 of:
10 Wallball (M: 20 lbs, W: 14 lbs)
10 Abmat Sit-ups
10 Double Unders

Rest 1:00

Complete as many rounds as possible in 4:00 of:
15 Wallballs (M: 20 lbs, W: 14 lbs)
15 Abmat Sit-ups
15 Double Unders

Rest 2:00

Complete as many rounds as possible in 5:00 of:
20 Wallballs (M: 20 lbs, W: 14 lbs)
20 Abmat Sit-ups
20 Double Unders

WOMEN ONLY CROSSFIT
April 24 – May 23

Monday – Friday
9:30am – 10:30am 

Join this Women only CrossFit class to workout in a supportive environment where everything you need to know is taught to you by a qualified CrossFit instructor. These group classes are structured and organized so that you get the most out of your hour with us. We know you lead busy lives and this time needs to be as rewarding as possible!

$85 for one month