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
4 Minute AMRAP
Truffle shuffle
then! 
10 Minutes to find..
1RM seated Box Jump

Strength
Work up to a heavy single squat for the day
then...
ME Back Squat @ 80% (don't be a coward, go for broke)

Conditioning
12 Minute AMRAP
10 Front Racked Reverse Lunge @ 25% of back Squat (alternating)
15 Pull-ups
20 HEAVY banded KB Swangs (heavy, yo. heavy)

Weightlifting
Every 2 Minutes for 5 Rounds
3+2Power Snatch From a Deficit + Overhead Squat @ 7 RPE

Every 2 Minutes for 4 Rounds
3 Snatch Extension from deficit [RPE 8]

4x10 Snatch Rows
4x10 Snatch Grip Bent Over Rows
4xME Strict Chin up