Warm up 3 mins Cardio 3 mins Static stretch Runners warm up 3 mins Relay races Run 1 quick lap for time PVC WOD 5 Wall Walks 30 Pull Ups...

Warm up 2 mins bands/cross symmetry Runners warm up together Michael Phelps 6 mins Cardio Mix PVC Bend Over Rows 4x6@80% 1RM WOD Round 1...

3 mins of work 1 min rest/switch 6x (3 rounds inside/3 rounds outside) Inside: 20 KB swings 15 back squats (75/115) 10 TTB/GHDs Max...

16 min AMRAP 24 Double Unders 12 Deadlifts (75/115) 9 Hang Cleans 6 Shoulder to Overhead 3 wall walks

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 ...