Reminder:  The new membership fees will in effect February 1st.  L1 will be $125, L2 will be $175, Masters will be $125, additional family will be $85, First Responders will be $150 and Personal training will be $70.  Thank you for your continued support.

 

Level 1

AMRAP in 8 minutes
15/10 Calories on Assault Bike
20 Wall Ball   20#/14#
10 Pull Ups
– Rest 3 minutes –
AMRAP in 8 minutes
25 Double Unders
12 DB Squat Cleans   35#/25#
6 Burpees Over DB’s
– Rest 3 minutes –
AMRAP in 8 minutes
1200m Row (Buy In)
12 GHD Sit Ups
12 Box Jump Overs  20″
Post rep total for each.

 

Level 2

3 Rounds
10 Muscle Ups
10 Thrusters   115#/75#
10 Burpees Over Bar
12 minute time cap.
– Rest 5 minutes –
3 Rounds
10 HSPU
20 Alternating Pistols
20 KB Swings   70#/53#
12 minute time cap.
– Rest 5 minutes –
Max reps of Front Squats   225#/155# in 3 minutes
*From rack.
Post time for each and rep total.

 

CrossFit Old School

5 Rounds
250m Row
20 Thrusters   45#/35#
20 Sit Ups
1:00 Forearm Plank Hold
Post time.