“Airforce”

For time with 4 Burpees Every Minute on the Minute:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High-pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

Give the Gift of Fitness!

First, we get this can be a delicate situation, no wants to give a gift that is well intentioned but is received as “Hey fatty, I noticed that Christmas sweater is getting tighter every year, here’s a gift card to a gym.”

Instead, here are some ways you can show you care:

Mobility Unlimited Plus membership - Know someone who could benefit from some improved flexibility? This class meets on Sundays at 10 am and takes place away from the loud music and clang of weights being dropped during class.

21-Day Sugar Detox - Need to kick your sugar habit? You are not alone! Chances are someone else you know is looking to kick the crack as well. Once the holiday season wraps up, it’s time to get to business! This 3-week reset will help you kick your cravings and get back on track to meeting your health and lifestyle goals.

1-on-1 Training - We know stepping into a new gym can be hard, jumping into a group class can be even harder. With this 1-on-1 Training package, you can introduce someone to CrossFit, or whatever they want to work on, in a more private setting. Talk to a Coach for details!