Monday - November 3rd, 2014

Soooo t-ball is over, so CrossFit Kids is starting back up again this week! Please let me know ASAP whether your child/children are in for this month: name and ages. New kiddos are welcome, but have to get in touch with me before the first class ( Classes will be on Wednesdays @6pm and Fridays at 5pm (with the exception of Friday - Nov 14th as we have a prior obligation). So the dates/times are listed below.

Wednesday, Nov 5th 6pm
Friday, Nov 7th 5pm
Wednesday, Nov 12th 6pm
Wednesday, Nov 19th 6pm
Friday, Nov 21st 5pm
Wednesday, Nov 26th 6pm
Friday, Nov 28th 5pm

The gym, on these, dates/times will be off limits to those of you who come in to workout on your own, because one of the rooms will be used for kids class and the other two will be used for the adult class.

Email if you are interested in kids class for you little ones this month. Thanks y'all!


Work on Ring Dips (Weighted, strict, kipping, feet on ground, work on negatives) 10 Minutes accumulate 30 reps at the hardest progression level in sets of 3-5....this doesn't mean use the same band that you would use in a have TEN MINUTES and it should take you ALL 10 minutes to get to your 30th rep.

WOD "Fran-Kenstein"


Thrusters (95/65)

Pullups (95/65)



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