Every time you are in our gym, you receive direct, personal, interactive coaching from one of the most experienced teams of CrossFit coaches in the East Coast. Our team is led by two Level 2 CrossFit Coaches and a member of the CrossFit Headquarters Seminar Staff. Our staff has more than 30 years combined experience in CrossFit, with coaches who specialize in Olympic Lifting, Gymnastics, Rowing and Nutrition.

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Friday, August 1st 2014


Warmup/MOB:

• 2 mins post assisted squat/ankle stretch
• 2 mins traditional couch stretch

then…

• Skill Work: 2 for 1 wall ball
• Who can put together a set of 10? 15?

then…

• 6 Minutes of:
• 5 wall balls
• 30 single unders
• jog 100m

WOD: Open WOD 12.4/13.3

• 12 Minute AMRAP
• 150 Wall Balls
• 90 Double Unders (270 singles)
• 30 Muscle Ups
• *** Note: If you do not have double unders, tackle this scaled version
• Scaled version:
• 85 Wall Balls
• 200 Single Unders
• 30 Ring Rows