CrossFit – Thu, Feb 20
Ladies Night Out – Thursday, February 20th 6pm @ Canyon Club Danville at the Livery – Suite 204 Sycamore Valley Rd Suite WWhy Can't I Lose Weight? Join us 2/27 6:30pm in person or zoom for our next nutrition course. Open to all. $25 per participant. Last day to sign up 2/22,Intramural “Open” Community Event. Sat March 1st, 8th, 15th. 1 Wod, 1 Game, randoms teams drawn each day. A new theme each week, endless fun, and a brunch & drinks each day to celebrate as prizes are passed out. This event is suitable for all levels of CF. Points awarded for guests too – so bring friends and family.
Age categories: Teens 14-17, Adults 18+. If you're doing the CF Open as well, sign onto the Main site and get signed up for that – we will have judges for you.
Regular classes will NOT be held on these dates. $50 per participant. It's ok if you cannot make all 3 dates.
LAST DAY TO SIGN UP 2/22 by 10am

Warm-up

3 min Row/Bike/ski

xo Symmetry Activation

3 min Jump Rope practice: singles, doubles, crossovers, running, etc.

Skill Work

Kipping Skills

Superman

Hollow Rock

Kip Swing

Kip Pull Up

Kip T2B

Butterfly Pull Up

Metcon (AMRAP – Rounds and Reps)

18 Min Amrap

10 T2B

12/10 Cal Row/bike/ski

30 Double Unders

Cooldown

Calf Stretch

Up/down dog

Couch