CrossFit – Thu, Aug 3
Family Day Sunday 8/20.  8:30 CrossFit 9:30 Zumba 10:30 Ice Cream Social
RSVP for Ice Cream Social, pleaseBINGO TIME!  Grab a card and win!GI Spotlight test is available!
Figure out what's causing your abdominal distress and fix it!
Contact Coach Lori to get yours ordered today!Youth CrossFit spots are available
Tue Thur Fri 3:45 – 4:45
1x a week or unlimited memberships plans


Shoulder mobility

XO Symmetry

500m Row (Time)
Max Effort 500m Row
Metcon (AMRAP – Reps)

Total All Calories & reps together for score

1. 1 min ski erg

2. 1 min assault run

3. 1 min c2 bike

4. 1 min Double Unders

5. 1 min Sit Ups

6. 2 min Rope Climbs (rx+ peg Board)

REST AS NEEDED between exercises – choose whichever order you do them in.