* There will be no CrossFit Kids classes this week. All other classes are on as scheduled.

** Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st.

*** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th

**** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph

WOD:

1) 20 minute AMRAP:

10 Push-ups

15 Box Jump Overs 24/20

20 Kettlebell Swings 53/35

Extra Work:

2) GHD Sit-ups; 4 sets of 15-20 reps

Rest 90-120 seconds between sets.

3) Bar Muscle-ups: 10 minutes Practice

Work on any facet of a Bar Muscle-up.

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

Post Results/Thoughts To Comments