Sign up for the CrossFit Open. It starts March 6th!
Starting next Monday, March 4th our evening classes will be changing to 4:00, 5:00, 6:00, & 7:00.
Warm up # 4
1. Thruster ladder:
Starting at 95 lbs and increasing by 10 lbs every 30 seconds for as long as possible
Ladies will begin at 55 lbs and increase by 5 lbs every 30 seconds for as long as possible
*Every rep will be taken from the floor
2. Death by Burpee:
Starting with 3 burpees on minute 1:
add 1 burpee to every minute for as long as possible
CrossFit Havoc 
1. Back squat 180 x 3,2,2,2 every 2 minutes
2. ladder up to 265 very close @ 275
2. 17 + 14 burpees