BRING A FRIEND(s) FREE W.O.D. 11/17/18 – no skills class


BRING A FRIEND(s) FREE W.O.D. 11/17/18 – no skills class


Tomorrow (Saturday) is Bring a Friend FREE Saturday at the 9am!  If you have friends or family that want to come have some fun with a simple but tough workout and you show them around, the sweat and burning sensation during the workout is FREE 

Also, Monday at 6:30pm starts a new Learn To Crossfit cycle. If you know anyone that has been wanting to give it a shot, every 3 weeks, we restart the cycle!

*Coaches! Please acknowledge anyone who is new and have them introduce themselves!

Conditioning WOD – 24 minutes

Every 2 minutes on the minute for 24 minutes rotate through (3 rounds)…
A) 20/15 Calorie Bike
B) 25/18 Calorie Row
C) 30 Wall Balls 20/14
D) 35 Ball Slams 30/20

*For those who are new, or those scaling in general… if the 2 minute mark is lapping you before you are done with a movement, immediately scale and only work for 1:40 each round, giving you 20 seconds to rest and for transition to the next movement.  Remember, work like this is all relative.  We are all trying to achieve the repetitions based on our personal abilities.  Everyone is different but we all feel the same at the end! Although you may not be getting all the reps in, your intensity is high, as you try to get as much work in within that 1:40 timeframe.

Post whether you completed the workout RX or scaled, and mention weights or reps associated if you’d like!