Bring a friend to 1 class or all 3!!
8am Endurance Class
Running version-
2×800 With 4 minutes rest. Run these fast
4×400 with 2 minutes rest
2×800 with 4 minutes

Version 2 with a partner
10 Minutes
Row 2000m and with remaining time perform burpees. score is burpees
Rest 5 Minutes
10 minutes
Bike 100/80
with remaining time perform a AMRAP of
5 burpees
15 air squats. switch every round
At the end of 10 minutes run a mile with your partner.


9am Mobility

10am partner wod

***with a friend new to CrossFit. the friend can use dumbbells.

WOD 2-
200RX 150 Intermediate bike cals with a partner.

3 more day of bring a friend week. Be a good friend, change someones life, get them in here.

Partner warm up
1000m row split how want
40 push ups split how want
40 Pull ups or progression of pull up

12 Minute Amrap (rounds) 30 seconds work, 30 seconds break
Kettlebell deadlifts
kb swings
KB presses (1 KB)


For Time: Parther wod
32-28-24-20-16
Strict Pull-up (or progression)
Dumbbell Shoulder Press 50/35
Sit ups

Just a few more days to get your friends in here. Bring as many friends as you want as many times as you want.

Warm up
Partner warm up
2 rounds
20 Partner wall balls (bounce the ball off the wall to each other)
20 Slam balls over your shoulder (you go, i go)
20 goblet squats with light kb (10 each then switch)

Grab a barbell
16 Minute EMOM
8 Clean high pulls
8 power position Hang cleans
8 hang cleans
8 push press or push jerks
*Build up to your working for 10 minutes
**Friends go over db clean and jerks if you are not comfortable with the bar.

Wod
16 Minutes *friends go 10 minutes
5 hang power clean and jerk (185/135) *friends use dumbbells
10 slam balls
200 m Run

BRING YOUR FRIENDS IN. WIN FABULOUS PRIZES

Warm Up: Partner warm up (you go i go)
3 Rounds
20 Slam balls
20 synchronized walking lunges
200 Meter Run or row together

Strength
Strict Presses
10,8,6,4,2
Increase weight each set
*Friend version 5 sets of 5 empty bar focusing on form

Wod 3 Rounds for time
30 DB snatches alternating 70/50
800m run


**Friend Version**
3 rounds
16 DB snatches
Run 400m

Bring a friend week continues!!

Warm up. Partner warm up
3 rounds (split work however you want)
20 Cal row split
10 burpees
20 Lunges
**Be a good friend and split this accordingly

Strength
Back squats or goblet squats with a kettlebell 6 sets of 5
Stay around 70 percent, the open is next week, save your legs
*friends will work on squat with an empty bar, or squats with a KB. Help your friends out!

Review Of The Deadlift

3 Rounds
30 Wall Balls 20/14
20/15 Bike Calories
10 Deadlifts 65% 1RM INT-55% BEG-45%

**Friend version**
10 Minutes
8 wall balls
8 calories
8 KB