BASEBALL TONIGHT! LAST CHANCE FOR TICKETS WILL BE DURING CLASSES! If we have any left
8am Endurance
9am Crossfit
9am ADULT WEIGHTLIFTING FREE TRIAL CLASSES. Only 2 free sessions left to test out this amazing add on program we have. It’s exactly what a lot of you were asking for. Some extra time each week just focusing on Weightlifting in a structured program.

8am
Teams of 2
It does not matter which machine you start on! BUT you will switch machines every 12 minutes, this is 36 minutes straight of work with no rest. This is steady state cardio
0-12 Machine 1- one partner is on the machine, one partner is running 400s, switch everytime the person is back from the 400
12-24- go to a different machine
24-36- use the machine you havent been on

9am CrossFit

Move Steadily Through:
1:00 Squat Hold,
15 Empty Bar Snatch Grip Press (behind the neck)
15/12 Calorie Row
15 Pause OHS w/ Empty Bar
1:00 Handstand Hold
**if you struggle with OHS change to a front squat for the wod

WOD

AMRAP 21 Minutes
7 Strict HSPU
14 Overhead Squats 95/65lbs
7 Strict HSPU
28/22 Calorie Row

Scaling- kipping hspu, pike push ups off box, or regular push ups