Starting today, we will be hosting a 6 week fitness challenge for nonmembers. They will be learning the ropes of Crossfit and working on jumpstarting their fitness. If you see someone you don't know, introduce yourself and make them feel welcome. While the schedule will be mostly unaffected, there are some classes that will be replaced with the challenge. The hours are below
Monday/Wednesday: 7pm
Tuesday/Thursday: 6:30am
Friday:4pm/6pm
These classes are specifically for challenge members and regular members are not permitted to enter into classes with them. I understand that this may change some of your scheduling with your existing class hours so if you have any questions please contact me directly. 

Bootcamp has been taken off the schedule indefinitely. Please adjust your schedules accordingly. 

Warm-Up
400 meter run
40 abmat situps
30 air squats
20 push-ups
10 Strict pull-ups

Strength
15 Minutes to find...
1 Rep Max Bench press
1xME set @ 80%

Conditioning
"CFFB: The ensign"
6 Rounds: 3 Minute AMRAP
3 Power Clean (155/105)
6 Push ups
9 Air Squats/ring dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Rest for 1 minutes between the 3 minute rounds.