We will be holding our Free Introductory Workout for those people with no CrossFit experience from 11:00-12:00 on Saturday. If you have been curious as to what the CrossFit buzz is all about, here is your chance. All exercises and workouts are scalable to match any fitness level.
We will be holding Open Gym for our members from 10-11am.
Please remember there will only be one class today at 10:00 am.
Teams of (5)
3 Rounds
12 Squat Snatch (102/56)
350M Row
30 KBS (53/35)
Rest
400M Run
**Each team member starts at one of the (5) stations. Only when every teammate has finished their respective station may everyone rotate and begin work. Keep a heads up on your team, if anyone is caught jumping the gun a (10) Burpee penalty will be assessed on the spot for every member of the violating team before they may continue.
Just a reminder that we will be closed tomorrow, Thanksgiving Day. Eat hardy, and no guilt, I assure you we will make up for it next week. Have a great holiday, and see you all on Friday at 10 am for our team workout.
**You can start with whichever Tabata interval that you like. The row and squats are self explanatory. For the run, the distance will be 70M. The run is a pass/fail evolution. If you are able to complete the distance every time before the rest interval, you pass. If you are not back to the finish line within the alloted :20, you fail. There is a 1 minute rest period between sets.
Post row distance, minimum squats, and run results to Comments or Facebook.