CrossFit – Fri, Jan 16
Sign up for MetFix Spark 4 week nutrition today!  $99 starts 1/22 6:30pm in the gym, on zoom & recorded so you can watch the class anywhere anytime!    This is the nutrition clinic you need!Monday, MLK Day – 2 CrossFit Class times 8:30am, 9:30am
10:30am Forever Fit (senior class) and 6:30pm Weight Loss small Group

Warm-up

Soldier Kick

Runners Lunge

High Knees

Butt Kickers

Spiderman

200 M Run

30 Jump Rope

Build to S2OH weight

Maj Trevor Joseph (Time)

6 Rounds

200 m Run

16 Deadlift 135/95

50 Meter Farmers Carry 53/44

6 S2OH same bar

1 Rope Climb

33 Sit Ups

26 Double Unders

40 Min CAP

Cooldown

Calf

kneeling wrist

3 Pos Scorpion