Wednesday class times: 5:30a, 4:30p, 5:30p, 6:30p
NO 530PM CLASS THIS FRIDAY! COME JOIN US AT 7PM FOR THE PARTY!!
NO SAT AM CLASS THIS WEEK.
A) 3 rounds of following static holds:
- 60 seconds in bottom of squat
- 60 seconds in plank / push-up position
- 60 seconds in bar hang (if you have strong pull-up, try chin above bar 30 seconds then 30 second bar hang)
B) Row 1K for time
C) 150 push-ups for time . Every time you break sprint 50 meters.
CrossFit Arise: End of the Year Party!!!
Please plan to join us on DECEMBER 20th @ The Kaufman residence at 7pm (address on the whiteboard @ the box)
What to wear: Nice casual (think collars and skirts)
What to bring: Food(assignments below), beverage of choice
What not to bring: Kids, pets...
Last name A-L: please bring snack/app
Last name M-Z: please bring dessert