1. Follow this link to sign up for classes: CLICK HERE
Elite members WOD:
Body Temp Warmup:
250m Row -250m Run - 150 Jump Rope skips
Dynamic Range of Motion:
Shoulder Press - 5 sets of 5 at medium weight. Rest 2 minutes between each set. Do not go to failure.
Handstand walk 10 m there and back, 3 sets
21-15-9 reps of:
*Coach's note: Set a sub 5 minute PR RX to be in the upper tier of CrossFit performance!
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"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence. "
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