Friday, January, 10, 2014

Free "Trial" workout tomorrow at 9:00 a.m. 
Come check us out and then sign up for the On-Ramp classes. 
On Ramp is the best way to start CrossFit safely. 

150 Wallballs for time. Oh yeah!!!!


Arm/Leg Swings
3 Rounds of:
“Cindy”
   
MOD (10:00 Cap)
Pull-up Practice
[Strict, Weighted, Kipping, Banded(or spotter)]
Or Practice MU’s on the “Ring Thing”

WOD
Conditioning
For time:
50 DU’s
 40 Air Squats
  30 H2H KB Swings
40 DU’s
 30 Air Squats
  20 H2H KB Swings
30 DU’s
 20 Air Squats
  10 H2H KB Swings

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