Complete the following for time:
50 Calorie row
40 Deadlift (M: 225 lbs, W: 155lbs)
30 Wall balls (M: 20 lbs, W: 14lbs)
20 Jump over box (M: 30″, W:24″) – you can touch the box
We are now back to the regular CrossFit and Kickboxing schedule.
2014 Schedule Additions!
Starting January 6th, we will be adding more Open Gym times to the schedule. We are excited to give you the opportunity to grow your training with more time to work individually on strength training, skill work or weaknesses. While we welcome all skill levels at the Open Gyms (meaning beginners can attend), the intention is to attend in addition to the regular classes, not, instead of the regular classes. If you will be taking advantage of these open gyms, please talk to a trainer and come up with a balanced training plan. This plan should includes classes as your base and then open gym time as needed after that, making sure you are not over-training and that you are still getting the coaching you need. Part of the beauty of the classes is that athletes are challenged to complete workouts that they might not necessarily choose on their own. This helps them become more rounded athletes and better CrossFitters.
Please understand that our main concern is your safety while training. If we see that the Open Gyms are not fostering a safe and productive environment, we will have to reconsider this new schedule. However, we feel this will be an outstanding addition to the schedule and look forward to seeing your gains because of it.
Updated Open Gym Schedule
Monday – Friday: 9:30am – 11:00am
Saturday: 8:00am – 11:00am