CrossFit Community Cup workout 1 Intermediate level: As many rounds and reps as possible in 20 minutes of: 15 box jump-overs (20"/24") 10...

EVENING CLASS WILL THE Ringer Run! AGAIN, there will b no pm classes at Elation Warm up 4 min AMRAP 8 JJ, t.s WOD 3 6, 9, 12, 9, 6, .3...

There will be no evening classes tomorrow (Thursday 6/12) because it's the Ringer Run! Happy B-Birthday and welcome back MARY! 6/8/92 ...

Warm up Cardio -2 mins Again Again Runners warm up JJ’s, T’s, pogos, lunges Michael Phelps Strict Pull-ups 3x8 (neg.) PVC POWER Clean...

Workout flow: Round 1: 2 minutes of work 1 minute of rest Round 2: 2 minutes of work 1 minute of rest Round 3: 2 minutes of work 1 minute...

Warm up 4 mins Cardio 4 min amrap 4 push ups 4 Sit ups :30 hang Then, 3 Rounds of: 10 Front Squat -bar :30 test 6, 4 WOD 18 mins EMO2M...

Endurance class /open Gym—9am CrossFit class—10am w/ Coach Cass WARM UP 4-5 mins Cardio 2 mins plank 1 min Squat hold Cf WOD 15 min AMRAP...