Click to see what is New for 2017!
New Year Special For Havoc Members! Last Week of either Gymnastics or Weightlifting for FREE!
Warm up: 500 Meter Row, Then 2 Rounds: 30 Sec Plank Hold, 30 sec ab plank on GHD, 10 Back Extensions
- Bench Press: 5 x 2 ( 5 sets of 2 reps ) Increase weight as you go
2. For Time:
20, 15, 10, 5
Glute Ham Sit ups
Deadlifts
Calorie Row
Who is Stronger?
CrossFit Havoc 
405 reverse curl to a push press…..kind of strong ha!