Saturday, July 2, 2016


There will only be a 9am Crossfit class Monday July 4th. Please come out and celebrate with us. It will be a partner wod. Also, we couldn’t be happier with all the PR’s we saw this week, thank you for your dedication and hard work. Hope everyone has a safe and fun weekend.


Warm Up

Warm Up

250m Row

Then 2 Rounds of:

10 Pass Throughs
:30 Samson Stretch
10 Scorpions
10 Iron Cross


A) Strength/Skill

Pick Teams and Warm Up Movements



For time:

Teams of 3

1600m Row (divided anyway). One person must be in the plank the entire row.
20 Wallball each (relay style) (20/14)
40 Unison Situps
20 Pushups Each (relay style)
40 Unison KB Swings (45/35)
200m Sprint Each (relay style)
40 Hang Power Snatches (divided anyway) (115/75). One person must be in the plank the entire time cleans are being done.
20 Burpees Each (relay style)