If you have a friend that wants to try CrossFit you can bring them into any class at CFH. We will scale down the WOD, let them take class then chat with them about foundations class after. If your friend joins you get 50% off your next month at CFH. We can not thank you enough for all the support we have now, but we are always looking to grow our community. Bring a friend in and we will take care of the rest.
Skill WOD
Spend 12 min working on Muscle up progressions
(if you have muscle ups do 3 max effort sets and post your total)
WOD
In 2 minutes
10 KB Swings (70/53)
30 Double Unders
Max Burpees (Touch a target)
Rest 1 min
x 7
Score is total Burpees
Leslie, Karen, Misa and Angela!
Barbell Club
20 min to find a 1 RM Clean and Jerk
For 10 minutes
Even minutes 5 Bench Press
Odd minutes 5 Deadlift