Wednesday, November 6th, 2019

New Cycle Starts this Week! 
Week’s Preview: Week 1/4
Friday: CrossFit Open 20.5!? (Last week)
Sunday: Recovery Yoga with Kristen (11am-Noon) Free for members, $10 drop in for non members! Recover your mind and body with this 1 hour all levels Vinyasa Flow Class!

Defined Intramural.

Front Squat with tempo
– Build to heavy 3
– Tempo: 3 sec. down, 1 sec. pause in bottom for each rep
– Take 15 minutes, building
– No fail sets this week! Get comfortable with the tempo and find a heavy challenging set!
*Every 5 minutes perform the following:
Side Plank Leg Lifts X 10 each side
– Move slow with control, spend 2 sec. each rep

4 Rounds: 2.5 Minutes Work/ 1.5 Minutes Rest
21/15 X Calorie Row
15 X Wallball, unbroken and AHAP
Burpee Box J. Over X Max reps in time remaining!

*Recording total number of BBJOs in 4 rounds!


  • Next Foundations: Starting Sunday, Nov. 17th, A small group meeting for 6 sessions that will end just before the Holidays! Email to hold your spot!
  • Book a “No Sweat” Intro session Here to set up an in person meeting and tour with one of our head coaches!