WOD ANGIE 100 pullups 100 pushups 100 situps 100 squats 25 min cap THEN prowler push down and back 225/145

WOD Front rack walking lunge 135/95 10-1 each Wall walk 1-10 20 min cap THEN L sit hold for time (pull up bar) Plate hold for time 15/25 each hand

WOD Strict Press 3-3-3-3-3 THEN 4RFT 10 Shoulder to Overhead 135/95 10 box jumps 30/24 20 v ups 400 m run 22 m time cap

Don’t forget to sign up for body fat testing April 30th!! It is a great way to check and track your progress.   WOD Backsquat-bodyweight max effort (no more than 2 sec pause at the top) THEN 6 sets 12 unbroken wall balls rest 20 seconds between sets (7 min...

Don’t forget tomorrow and Sunday the gym will be CLOSED due to the CrossFit Level One Seminar we are hosting. There will be one giant park WOD tomorrow at 930am in Pullen Park and then the same on Sunday at 10am. Make sure you go in the entrance off Ashe...