The New Fundamentals class starts tonight @ 6pm.  Sign up HERE.

Schedule Changes – Due to the new Fundamentals Schedule we are making changes to the schedule.  For the next four weeks these are the changes

  • Monday – NONE
  • Tuesday – New 4:30pm class! (This is most likely a permanent change)
  • Wednesday – 6pm is no longer Fundamentals It is now a CrossFit WOD.  7pm CrossFit class starts @ 6:45pm.
  • Thursday – 6pm is no longer Fundamentals It is now a CrossFit WOD.  7pm CrossFit class starts @ 6:45pm.
  • Friday – 6pm is no longer a CrossFit WOD.  It is now a Fundamentals class.
Firas working on his beloved double unders
Firas working on his beloved double unders
Jimmy and Jon doing some modified hand stand push ups
Jimmy and Jon doing some modified hand stand push ups

Today’s Links –

Schedule –

  • Foam Roll / Mobility Warm up
  • Burgener Warm up – Down & Up + Elbows High & Outside
  • WOD – 5 rounds for total reps / calories
    • 1 min Pull ups
    • 1 min Wall Balls
    • 1 min Row
    • 1 min Push ups
    • 1 min Rest
  • 3 x 20 GHD Sit ups
  • Stretch
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