Monday November 28th
Workout of the day
Training:
A1. Bench Press 3 x 5
rest :30 sec
A2. Two handed DB bent over rows 3 x 10-12 reps
rest 2:00 min
WOD:
Complete the following for time:
100 Wallball shots (20/14lbs to 10')
Run 400 meters at the top of every 3 minutes
Competitors:
For QUALITY:
Hold and accumulate Handstand Hold Against Wall 
for 5 minutes
Hold and accumulate Hollow Body 
for 5 minutes
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Next On Ramp Classes!
Jun 18th-Jul 6th Mon/Wed/Fri
10:00AM
Jun 18th-Jul 6th Mon/Wed/Fri
7:00PM
Are you ready to start doing CrossFit? The On Ramp class is our beginner’s class and is specifically designed to prepare active, healthy individuals who are new to the CrossFit movements for our ongoing group CrossFit classes.
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