Our new beginner cycle starts this Thursday at 6:45pm and runs
every Tuesday and Thursday at 6:45pm for 4 weeks. Email crossfitmv@gmail.com
to get in.

Tuesday and Thursday we now have a 7:15am class.

We have open gym Monday-Thursday from 4:15-7:45pm, Friday 4:15-6:30pm,
and Tuesday&Thursday from 9:45-10:45am. 

WOD:

Option 1:
A. Back Squats
10 sets of 3 reps

set 1-3: Warm-Up Sets
set 4-8: Workout Sets
set 9-10: Drop Sets 
lift every 2:30-3:00 mins
Drop Set: Reduce to 70%, then 60% of your 8th sets weight

B. 3 Rounds NFT
20 Banded Good Mornings
20 Feet Elevated Plank Shoulder Taps
20 Banded March

Option 2:
GOAT
EMOM x 20
pick 2-4 movements and cycle emom for 20 mins