WOD: Midline Stability Challenge

Final Improvement – 2 Minute AMR(eps)AP
2 Minutes Max Toes-to-Bar
2 Minute Rest
2 Minutes Max Sit-Ups (anchored feet)
2 Minute Rest
2 Minutes of Pass Throughs

Complete with a partner who can alternate rounds with you, count your reps and judge your ROM as well as hold your feet on the sit-ups.  Remember to add your reps from all three movements together for one total.

rest 5 minutes, then:

Initial & Final Improvement – Static Holds
Max P-Bar L-Sit
Max Plank Hold
Max 6″ Leg Raise Hold


Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders

CF Main Site

Come Support our CrossFit for Hope” workout on July 4th!  Kids and Teens are welcome to participate at the below times.
July 4th Weekend Schedule

July 4th: Special WOD “CROSSFIT FOR HOPE
8:00 A.M. – CF Kids & All Adults
9:00 A.M. – CF Teens & All Adults

July 5th: Open Gym
8:00 A.M. – 12:00 P.M.

 July 6th: CLOSED
There will be NO Community WOD. The next Community WOD will be July 20th.

All Other Classes Canceled July 4th & 5th

Upcoming Clinics
Tuesday, July 2nd: CrossFit Swim WOD – 8 Spots
Tuesday, July 2nd: Olympic Lifting FULL
Tuesday, July 9th: CrossFit Swim – 10 Spots
Tuesday, July 9th: Olympic Lifting – 6 Spots
Thursday, July 11th: CrossFit Swim – 10 Sopts