Saturday 2.9 : Now You Got To Wait!

New nutrition program “Fit and Fabulous, Fit and Furious” is already on a waitlist! Get your names in if you are interested as we already will look into expanding the original offering. But we need to know who wants in if we are going to do it!

SATURDAY
CrossFit

Strength: Low Bar Back Squat
5-5-5, then 2-2-2 with 3s pause each rep

WOD: For Time
Row 500m
21 Hang Power Snatch 95/65
21 Wall Ball 20/14
Row 400m
15 HPS
15 Wall Ball
Row 300m
9 HPS
9 Wall Ball

S: 300m each row, 75/55
L1: 75/55
Rx+: 500m each row


Sweat
Core: 3 Rounds
30 MB Situp Toss (against wall) 20/14
20 Russian Twists (each side)
20 Barbell Rollouts
20 Sea Turtles
10 MB V Ups (pass from feet to hands and back)

Conditioning: 3 Rounds
Row 500m/Run 400m/AB 30 Cal
21 KB Sumo DL High Pull
21 Step Back Lunge + Single Leg Thrust

then CASH OUT 75 Hollow Rocks


The Program

1. Strength and WOD

2. 5 Rounds
5 Power Clean 225/155
10 HSPU
then 5 Rounds
5 Overhead Squat 185/135
10 Toes to Bar

New to the community?

The first class is free.  We would love to show you the ropes and get you started.  Once you submit the request, view the class schedule and stop by at any of our locations at a time that works for you.

Intro Signup