Friday the 11th


Introduction to CrossFit Class

Friday @ 1500

There are still a few spots, if you contact us before 1330 you might get in.

Confirmed spots for the Intro Class: You need to show up @ 1500. Present yourself in athletic gear (bring water, a pen & a towel). This will be a 1.5 to 2 hour course. Those who complete the whole course will become affiliate members.


Regular Members


Only one person works at a time, other person holds a 25# plate.

100 Burpees
80 Sit-Ups
100 Jumping Squats
80 Pull-ups
200 DUs
20 Ring Dips
100 G2O (65#)
80 Lunges
400 meter Partner run (together)



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Filed under Conditioning, crossfit, fitness, Intro Class, metcon, Team WOD, WOD

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