Saturday August 6th

Today is the start of the add on weightlifting program for adults at 9. If you haven’t added this to your membership yet just show up and we will add it for you or you can add it in your ap.

8am Endurance
9am crossfit
9am Adult Weightlifting

8am Endurance- Teams of 4 waterfall, minute at each station, 10 rounds each
1- burpees

9am CrossFit
Warm up
8 Minutes
150m Row
6 Box Jump Overs
4 Strict Pull ups
4 Knee raises

10 Rounds
300/250m Row or ski or 18/12 cal bike
6 burpee Box Jump Overs 24/20
1 Rope Climb

Target score is under 25 minutes. Box jump overs can be box step overs