Monday December 4th

Last week to take advantage of these Holiday Deals.
Awesome Deal On personal training. Limit one hour per person. Click here to purchase online
Awesome offer from Bernie on Nutritional Guidance. Click here! 
and last but not least, give the gift of fitness to friend $69 foundations classes! 4 one on one sessions made for a beginner to learn crossfit.

Basic skills week! and Dumbbell week!
Squats, push ups, pull ups and pull up progressions all week in the warm ups

Row 500
Then 50 Push ups
All the way down, hips and chest touch the floor, all the way up, arms locked out. too easy? partner up and have someone put a weight on your back. Too difficult? We will show you several variations to help work towards that perfect push up.

Back squats
Build to a heavy single- you don’t have to max out. Newer members will do 5 sets of 5 with perfect form.
10, 10 (very light warm up) 7,5,3,3,1,1,1.

3 Rounds
15 Hspu (sub regular push ups
20 Dumbell Squats 50/35
25 Burpees