WOD Friday October 2nd

GIRLS NIGHT OUT! Tonight 6 PM class! Followed by dinner! 

Double Under Clinic this coming Sunday, October 4th: Get signed up at the gym! First 20 people will get a jump rope. $25 with a rope, $20 without a rope.

Festivus Games October 17th @ CrossFit Bradenton! Great First Time Competition so get signed up! Novice, Intermediate and Masters divisions!

 Click on The Havoc Games picture for info on our upcoming competition! 

Warm up #11

Regular Classes:

1. Deadlift: Find one rep max

2. For Time:

Row 500 meters

Run 400 meters

For Girls Night:

1. Deadlift: Find one rep max

2. Partner WOD:

60 Sit ups with Med ball toss

40 Burpees w/ touch to Pull up bar on jump

30 Bulgarian Split Squats with foot on Med ball (each leg)

20 Ball Toss over rig

10 Sprint w/ Med ball @ 60 Ft