CrossFit – Sun, Nov 17
Hoodie & Crewneck Preorder now through 12/2
Try on the samples to check your size.
$70 + tax – form on Bulletin board & was emailed 11/12The Giving Tree is up! We have 4 local families we are adopting this year. Please have gifts turned in UNWRAPPED with the gift tag TAPED on the gift by 12/9. We will have a community gift wrapping party on Thursday 12/12 – light refreshments will be served. Stay tuned for details!
Try on the samples to check your size.
$70 + tax – form on Bulletin board & was emailed 11/12The Giving Tree is up! We have 4 local families we are adopting this year. Please have gifts turned in UNWRAPPED with the gift tag TAPED on the gift by 12/9. We will have a community gift wrapping party on Thursday 12/12 – light refreshments will be served. Stay tuned for details!
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon (Time)
7 Rounds
100 M Run
10 Burpees
Rest 3 minutes
Metcon (Time)
7 Rounds
100 M Run
20 Walking Lunge
*Don’t include rest in your time
Cooldown
Calf
Pigeon
Up/Down Dog
Then
Carioca
High Knees
Butt Kickers