HOLIDAY SCHEUDLE: DEC 24: 8am, 915am,  DEC 25-26: Closed, DEC 27-29: Regular Hours, DEC 31:8am, 915am, JAN 1: Closed, JAN 2-: Regular Hours

STARTING THE BEGINNING OF NEXT YEAR, OUR PRICES WILL BE GOING UP $20 ACROSS THE BOARD.  IF YOU ARE A CURRENT AUTO PAY MEMBER WITH US, YOUR PRICE WILL STAY THE SAME.  GET YOUR MEMBERSHIPS IN TODAY!!!  AS LONG AS YOU STAY CURRENT WITH YOUR AUTOPAY MEMBERSHIP WITH US, YOUR COST WILL STAY THE SAME!!!!  IF YOU WANT TO CHANGE TO A DIFFERENT PLAN, THEN YOU WILL HAVE A 3 MONTH GRACE PERIOD TO DO SO, OTHERWISE YOU WILL BE AT THE NEW COST!!

 CrossFitters are a unique breed.  We talk different, we eat different, we workout different, our priorities are different.  There is a special connection when 2 Crossfitters meet out side of their own boxes.  Its a wonderful thing!  And thats why INSIDE the box its just as cool!  You can be visiting a box while on vacation and you will be included as one of the group.  I know we make it a priority to make sure that all new folks are welcomed not just by the trainer but by the members of the box.  Our arms are wide open for all visitors because we love to show the world what we do here.  The next time your in the gym and you see someone you havent met yet, say hi!  Talk about CrossFit.  Youll be amazing how fast the conversation goes!

FEEL THE BURN!!!!!

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"Skip to My Lou"

INFERNO Warm-up x 3

Complete the following:

 

4 Rounds for time: (20 min max)

     15 reps Dumbbell Pairs Ground to Overhead (50#, 35#)

     200 m Skipping

     20 reps Chest to Bar Pull-ups

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then.....

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Tabata Deadlift (315#, 205#, or able to get at least 9-12 reps in first round)

     *8 rounds of 20 seconds max reps and 10 secs rest.  Score by total reps

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ON RAMP CLASS Day 1: What is CrossFit, Functional Movements, Squat Series

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MWOD........how to set the hands for pull ups and better shoulder torque

[youtube https://www.youtube.com/watch?v=WYogzb2DHHk]

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