Class Cancellation

Please note the following classes are cancelled due to the New Years Holiday:

Monday, December 31st CrossFit Teens/Strength & Weightlifting

Tuesday, January 1st - CrossFit Kids

Kids

Warm Up: 

Cone Drills 

Skill Focus: 

Squats to a Medicine Ball 

WOD: 

3 rounds for reps of:  

45 seconds work, 10 seconds transition in between exercises

Air Squat

Box Jump 

Push-up

 Plank Hold

*30 second rest between rounds

 Game: 

Freeze Tag

Teens

Warm up:

Station Rotation

Skill Focus:

Front Squat

WOD:

Front Squat

5x5

then 

4 Rounds of 

AMRAP in 3 minutes

5 Bike Calories

7 Goblet Squats

9 Slam Balls 

Rest 2 Minutes

Free MLK Day Workout..Ages 7 and up!

On Monday, January 21st we are offering two free classes open to members and visitors, young and old (ages 7 &up)! Bring your crew for some CrossFit fun at 9:30am or 3:30pm. 

 Register HERE! 

 In the spirit of MLK day we will also be collecting donations through out the day, for our non profit chapter of Steve's Club national program. Through the program we are able to offer free classes, programs and assistance for competitions expenses for local youth who are in need. 

Your support is essential to the success of our athletes! Any amount is welcome.  If you'd rather donate online you can do so here: https://bit.ly/2RhCLUS 

 Thanks in advance for your support !

Class Cancellation

Please note the following class cancellations for the upcoming week:

 Monday, December 24th- No CrossFit Teens/Strength & Weightlifting

 Thursday, December 27th- No Strength & Weightlifting
(CrossFit Teens & Kids will be held at the regular time)

Saturday, December 29th- No Preschool Class

Our next Youth Strength & Weightlifting Program starts January 3rd!  

More information and registration at:

https://clients.mindbodyonline.com/classic/ws?studioid=7174&stype=-8&sTG=39&sView=day&sLoc=0

Kids

Warm up: 

Banana Tag 

Skill work: 

Wall Walks 

WOD: 

Partner AMRAP in 8minutes 

15 Single Unders 

10 Kettlebell Deadlifts 

 5 Burpees