Starting on Monday March 24th we will be adding a 7:15 pm class on Monday, Tuesday, and Thursdays at the SOUTH LOCATION and we will be testing this time slot out for a few weeks. We will keep it if it is well attended.
A HUGE PILE of Happy Birthdays are due. on the 22nd to Missy Best and Kristen Kropf, on the 23rd Dan Tueller, Eric Frodsham and Dayton Smith!!
Deadlift 4×6 @ 80% of your 3RM
5-7-9-11-13-15 each of
Push-up / KB Swing (53#/35#)
Heavy KB Swing (70#/53#)
This is only if you can do it without compromising form
CrossFit On Day: (4x) 400m sprint – 2 min rest between efforts (plus/minus 3-5 seconds)
CrossFit Rest Day: 5k TT (time trial)