Upcoming Schedule Change – 01/15 – 01/18

  • Thursday – Normal Schedule
  • Friday – Closed
  • Saturday – Free Class and Fundamentals are canceled -Only class is the 10:30am CrossFit class
  • Monday –  6am, 12pm, 4:30pm and Fundamentals are canceled.  Only classes are a 5:30pm and 6:30pm CrossFit class.

Links –

Katie showing how to keep those elbows high on a Front Squat
Katie showing how to keep those elbows high on a Front Squat

Schedule –

  • Mobility Warm up
  • Front Squat – 10-8-6-4-2 (3 warm up sets of 10 reps each)
  • Row – 6 rounds for total calories
    • 30 sec row
    • 30 sec rest
  • 3 x 15 Hip Extensions
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