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Sunday Nov 5, 2017

TOMORROW IS BRING A FRIEND DAY! Visitors are welcome to join us for a free workout in any class, all day long, at either location.


Thruster - build to a 1rm

"The Crippler"

100 Thrusters (95/65), for time

*at the start of every minute, do 5 burpees


11am Monster Mash - a high volume dose of pure CrossFit designed for the experienced CrossFitter Every 2 mins for 10 mins do: 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Jerks 5 Back Squats 5 Split Jerks In a group of 3 For time: 100 Toes-to-bars 125 Chest-to-bar Pull-ups 150 Handstand Push-ups 21-15-9 reps, for time of: Thruster, 95/65 lbs Assault Bike Calories

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