SCHEDULE ANNOUNCEMENT – TODAY’S FREE INTRO WORKOUT IS @ 9:30AM.  THERE IS NO 11:30AM CLASSS.

Several Happy Birthdays are in order.  I know have missed a couple so far this month, but Happy Birthday to Vincent, Melissa, Brian and Peter.  Sorry for being late, Vincent and Melissa, but I wanted to make sure you didn’t think I had forgotten.

NEW FUNDAMENTALS GROUP STARTING MONDAY, MARCH 15 – SIGN UP HERE

Today’s Links –

Today’s Classes –

  • 9:30am – CrossFit Free Intro
  • 10:30am – Group CrossFit WOD
Sara rocking the thruster
Sara rocking the thruster
When it comes to style, Jeff's a leader.
When it comes to style, Jeff's a leader.
Firas is working on his goal to 30 Chest to deck push ups! Go Firas!
Firas is working on his goal to 30 Chest to deck push ups! Go Firas!

9:30am – Free Intro Class Schedule –

  • Mobility Warm up
  • Squat Instruction
  • Workout – Complete as many rounds as possible in 12 minutes of
    • Farmers walk – 20 meters
    • 10 Ring Rows
    • 10 Box Jumps
  • Finisher – Row 400m as fast as possible
  • Stretch

10:30am – CrossFit WOD Schedule –

  • Foam Roll / Moblity Warm up
  • Practice Double Unders
  • WOD – In teams of 3, complete 5 rounds each for time.  NOTE:  No team member can move on until all three members have completed the alloted reps at each station.
    • 15 Burpees
    • 20 Wall Balls (20/14)
    • 25 Box Jumps (24/20)
  • Finisher – Max V-Ups in 2 minutes
  • Stretch
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