Warm-Up: 100m Sled Drag Forward (no weight), 100m Sled Drag Backward, 100m run Forward, 100m run Backward
- 10 HSPU
- 30 GHD Sit-Ups
- 50 Walking Lunges
- 70 Mountain Climbers
- 50 Pull-Ups
- 30 Ring Dips
- 10 Burpees
SKILL FOCUS: 1000 m Row Time Trial
Weekend Hours: Saturday: 8:30. 9:30 and 10:30 am; Sunday: Open Box 11 am - 2 pm
October On-Ramp begins Monday October 4th at 7:00 and Tuesday, October 5th at 5:30 pm. Those interested should contact Caroline at 304-389-6250.
In October we are also beginning private introduction to Crossfit sessions. Anyone interested in a private session should contact Caroline at 304-389-6250 to schedule a private training session.