Welcome to your first day of actual classes!  All of you have done an amazing job on perfecting your movement.  Even with our “regular” classes please remember to emphasize moving extremely well.  If we learn how to move exceptionally well now, we will see amazing results faster.

Community Note: Come join us Saturday from 8:30AM – 9:00AM for family WOD!  Your entire family is welcome…ages 5 and up.  It’s a really cool opportunity to workout with your kids and/or spouse.

Warm Up

CrossFit Warm Up 3×10


Pull Up Clinic
Sumo Deadlift


3 Rounds For Time (RFT)
250m Row
20 Sumo Deadlift (Medium Weight)
15 Box Jumps (24/20)


Travel WOD – I know a lot of you guys travel, so we will have a WOD each day for those of you on the road!  We assume you have very limited equipment available 🙂

4 Rounds for Time

400m Run

20 Burpees