07.30.18

Calendar of Events!
08.24.18 Ladies Night
09.22.18 Powerlifting Meet
More Events to be added soon! We are looking into a volunteer event for the month of August.

Write your scores on the board!

Monday 07.30.18 CrossFit
Midline Work
3 rounds of:
20 Weighted Sit-ups
20 Russian Twists
:30 Plank Hold

WOD
3 Rounds, For Total Reps in 17 minutes
1 Minute Double Unders
1 Minute Sumo Deadlift High-Pulls (75/55 lbs)
1 Minute Box Jumps (20 in)
1 Minute Push Press (75/55 lbs)
1 Minute Row (1 Calorie = 1 Rep)
1 Minute Rest