WARM UP 200m Run Outdoor Plyos ENDURANCE Team of 3: 2000m Row 100 Thrusters (45/35) 100 LHPU WOD “Annie” 50-40-30-20-10 Double Unders (2:1 Single Unders) Sit-ups

WARM-UP 2 rounds: CTC Run 15 Air Squats CTC Rune 15 Push-ups CTC Run 10 Inch Worms *then Shoulder Warm-up SKILL: Hollow/Arch Position Butterfly Pull-ups WOD: 12min AMRAP 7 Burpees 9 Pull-ups 11 KBS (24/16kg)

Only one week until the next round of Barbell Sport Prep Classes start!!!  The 6pm Session on Tue/Thurs is sold out!  There are 2 spots left in the 6 AM session on Monday/Wednesday with Coach

Due to high demand, Coach Jeff will be offering a 5 to 6am, a 6 to 7am, and a 7:30 to 8:30pm MCFSA Strength Crew Class. There is one more space available in the 5 to

WARM UP 2x: 200m Row 15 Air Squats 15 Pushups 15 Ring Rows 200m Run MOBILITY Front Rack Mobility – Tricep Smash – Tricep Roll-Out – Partner PNF WOD 7 Min to Find 3 Rep

Ready to take your CrossFit to the next level of skill or strength?  Maybe you’ve wanted to get your kids involved in what you are so passionate about?!  Now you have the chance to with