Reminder: Parents, please make sure your children are kept off the gym floor during class times.  The only exception is when they are kept securely in a stroller, jogger or playpen close by you while you are working out.  These measures are for their safety, first and foremost.  Thank you for your cooperation.

Level 1

“No Time Tuesday”
5 Sets
1 Rep of the Barbell Complex:
3 Power Cleans (TNG)
2 Front Squats
1 Jerk = 1 rep   *AHAP
6/4 Ring or Bar Dips
10 KB Plank Drags    *AHAP
1 Rope Climb
20/15 Calories on Assault Bike
Post loads.


Level 2

5 Sets
5 Bench Press  *AHAP
10 DB Bent Over Rows   ea. arm *AHAP
5 Weighted Strict Pull Ups    *AHAP
12 Med Ball GHD Sit Ups   20#/14#
20 DB Walking Lunges    35#/25#
Post loads.


CrossFit Old School

4 Rounds
500m Row
15 DB Hang Squat Cleans    35#/25#
15 Pull Ups
15 Skater Plyos   R+L=1   4′
Post time.