* New Movement and Aerobic Capacity Class starts this Monday @ 5:30 PM Here

** All classes are cancelled this weekend for the CF Gymnastics Cert. There will be open gym Saturday and Sunday from 7:00-8:30 AM, there will be a workout programmed so come in!

WOD:

1) AQAP:

50 Ring Rows

150 Wall Balls 14/8

50 Ball Slams 40/30

Extra Work:

2) Farmers Carry: 400m

Heavy as possible. Keep it under 10 minutes.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE