Time Machine Tuesday. This photo was taken shortly after we opened over three years ago.
Wow we used to have a lot more space!!!
CrossFit & Fitness
A.
5x5
Strict Pull Ups
Ring Dips
Add weight if needed. For those using a band use a tempo of 41x1 for your pull up. If you can hot 5 with body weight try for a tempo of 3121
B.
10 Min Time Cap
100 Anchored Sit Ups
Row 1000m
DB Burpee box step up AMRAP @30/60#*
*Once finished the sit ups and the row complete as many DB burpee box step ups as possible with the remaining time. Make sure to alternate legs with every step up and that your hips and knees are fully extended when you get to the top.
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