Wednesday

Coach WOD (Friday @ 11am): Mike, Gabe, Russ, Jess, Allison, Corey, Fran and Scott

SIGN UP TODAY

Upcoming CrossFit Essential series or CrossFit 101

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM

4pm

WOD

"Dirty 30"

30 Box Jumps

30 Jumping Pull-ups
30 KB Swing, 53/35

30 Lunges

30 Knees to Elbows

30 Push Press, (65/45)

30 Superman

30 Wallballs, (20/12)

30 Burpees

30 Double Unders

Read:

Welcome to the CrossFit Games!

Watch:

"Butterfly Pull-up Technique with Chris Spealler and Christy Phillips - video [wmv] [mov]