Welcome back, my friends.  You all were sorely missed.  Rest assured that we have your health concerns in our utmost thoughts. For that thought, we ask that you follow a few guidelines, please.  Make sure you have your temperature taken before entering the gym, use sanitized disinfectant wipes on all equipment and wash your hands regularly.  We have orange cones near the front of the gym to be used to corner off your workout space to insure we adopt the social distancing recommendations set forth by health officials.  We ask that you make sure that if you do not feel well, do not come into the gym.
Now that we got that out of the way……Let’s get our sweat on.

Level 1

Every 4 minutes for 36 minutes
1st 4 minutes:
400m Run
25 Wall Ball   20#/14#
2nd 4 minutes:
500m Row
10 Burpees Over Rower
3rd 4 minutes:
2 Rounds
5 Pull Ups
10 Push Ups
15 Squats
Post Rx or cycles completed.


Level 2

Every 4 minutes for 36 minutes
1st 4 minutes:
800m Run
2nd 4 minutes
6 -4 – 2
Squat Snatch  135#/95#
Bar Muscle Ups
3rd 4 minutes:
400m Ski Erg
10 Burpee Box Jumps Overs  24″/20″
Post Rx or cycles completed.


CrossFit Old School

5 Rounds
50 Double Unders
12 DB Thrusters  35#/25#
10 GHD Sit Ups
8 Devil’s Press
Post time.