* CrossFit Kids class is cancelled Saturday 1/24

** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly.

*** Paleo Challenge starts February 2nd, info HERE.

WOD:

1) Back Rack Box Step-Ups: 5 sets of 5/side @ 20″ Box

Warm-up as needed. Rest 90-120 seconds between sets. Alternate reps each step. Goal is 5-10lbs heavier than last week.

2) Hurdles: 5 sets of 5

Warm-up as needed. Stop and reset between each rep. Build as high as possible.

3) 10 minute AMRAP:

7 Deadlifts 135/95

14 Ring Rows

21 Wall Balls 14/8

Extra Work:

4) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Build as heavy as possible.

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

Post Results/Thoughts To Comments