PLEASE PARK NEXT DOOR - NEW LOT!!! No evening classes today- sorry for any inconvenience. Warm up 3 Rounds of 1 min cardio 1 min bar...

Warm up 4 mins Cardio Abstractor 3 mins stretch 2 mins tossing med ball w/ partner PVC OH Squats Progression then, 4x8’s WOD 1 6 Rounds...

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...