Thursday Jan 28th, 2016 is

"Bring a Friend to CrossFit Day".  

On the last Thursday of every month we will be having Bring a Friend to CrossFit day which is a day where you can bring friends and family to the gym for a good ole fashioned CrossFit workout free of charge.  These workouts will be user friendly and be fun for everyone. See you there!


30 sec Hollow Rocks

30 sec rest

30 sec Arch Rocks

30 sec rest

1 min Dead Bugs


Aerobic Conditioning Test

30 min AMRAP

15 Burpees

5 Pullups

10 Push Ups

15 Air Squats