Thursday, 9/30/21

THERE WILL BE NO 4:15 CLASS FRIDAY AND NO 7:15am CLASS SATURDAY
We sincerely apologize for the inconvenience and will return to our regular schedule next week


Starting next week, our Monday and Thursday 5:30pm time slot will be a CrossFit 101 class. 
This class will be open to beginners and regulars with a focus on technique and form. 
If you're brand new, you'll learn the basics and enjoy the energy of a class setting.
If you're experienced you'll get some extra technical practice with the focus on Option 1. 
This will also be an open gym time for those who want to hit Option 2 or work on skills.

WOD:
A. Bench Press
10 - 5 - 3 - 1 - 1 - 1 - 3 - 5 - 10

B. 10 min AMRAP
1 Rope Climbs
10 Air Squats
1 Rope Climb
20 Air Squats
1 Rope Climb
30 Air Squats
...keep adding 10 reps to the squats

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