Work Out

Tuesday - November 22, 2016

By Kerry

Whoever heeds life-giving correction will be at home among the wise. Those who disregard discipline despise themselves, but the one who heeds correction gains understanding. -Proverbs 15:31-32

Tuesday November 22nd WOD
For Time:
Row 800 meters
40 Ring Dips
40 Pull-ups
7 Ring Muscle Ups
Run 800 meters
40 Push Press (75/55)
40 Renegade Rows (35/25, 20 reps per side)
7 Ring Muscle Ups
200 Double Unders
40 Hand-release push-ups
40 Barbell rows (95/65)
7 Ring Muscle Ups

Sign ups for CrossFit Kids or CrossFit Teens today!! CrossFit Teens starts on Monday December 4th and CrossFit kids starts on Tuesday January 3rd. Contact Kerry ( with questions or for more details.


Monday5:00AM - 7:30PM
Tuesday5:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
Thursday5:00AM - 7:30PM
Friday5:00AM - 5:30PM
Saturday7:30AM - 10:30AM
Sunday3:30PM - 5:00PM