Bring a Friend Day at 930 & 1030am today!

Jan 17th, 2015

Category: CrossFit

Bring a Friend Day at 930 & 1030am today!

friend
Bring a buddy to class today at 930 & 1030 and introduce them to the thing you wont shut up about, CrossFit! No prior experience with CrossFit is necessary. Please just arrive 10-15 minutes early to fill out a waiver. 

MLK Schedule Update – We will be running a reduced schedule on MLK DAY – Monday January 19th.  We will be holding classes in one box at 530,630,730,9,11,12,4,5,6,7. The bootcamp will remain at 6:15, MoSkility is cancelled.

***Don’t forget to Sign up to participate in the 21 Day No Sugar Challenge here.***

Partner WOD (40 min cap)
100 Calorie Row
90 Box Jump Overs
80 Calorie Row
70 Kettlebell Swings (2,1.5)
60 Calorie Row
50 Toes to Bar
40 Calorie Row
30 Synchronized Push-ups
20 Calorie Row
10 Synchronized Burpee Pull-ups

Level 2 70-70-50-50-30-30-20-20-10-10
Level 1- 50-45-40-35-30-25-20-15-10-5

Bring a Fried Day Partner WOD (40 min cap)
80 Calorie Row
80 Box Jump Overs
60 Calorie Row
60 Kettlebell Swings
40 Calorie Row
40 Toes to Bar
20 Calorie Row
20 Push-ups
10 Calorie Row
10 Burpee Pull-ups

DISCUSSION 2 Comments

  1. Kendra 01/18/2015 at 12:59 am

    Wod w/ Jenny: 22:05
    After Oly, we did L2 for row; Jenny did L2 reps, I did Rx reps; .75p, skinny purple pushups

  2. jason barrow 01/17/2015 at 3:27 pm

    WOD: 30:55 w/ Nick ‘All Day’ D’A (Rx reps, 2P and 1.5P KB swings)
    Bring a friend day is still the best. I still don’t have any friends to bring. Unless Lynne turned 15 today she owes the world some birthday burpees.