646 Classes   12-8-16

Endurance Session
Dynamic Warm Up
Row 200 Meters at 18 s/m
Row 300 Meters at 20 s/m
Row 300 Meters at 22 s/m
Rest 3-5 Minutes Then:
2k Row For Time
Rest 3-5 Minutes Then:
Cool Down Row 500 Meters
Static Stretch
THE BADASS CLASS

Foam Roll General

The BADASS CLASS Is the Endurance Class because you can’t be a BADASS without Endurance!

UPCOMING EVENTS AND SCHEDULE:
December

Friday the 23rd OPEN (REGULAR CLASSES) ***Might have a Christmas Party but that is TBD!
Saturday the 24th Christmas Eve CLOSED (ALL CLASSES CANCELLED)
Sunday the 25th Christmas Day CLOSED (SUNDAY FUNDAY CANCELLED)
Saturday the 31st New Years eve OPEN (REGULAR CLASSES)
January

Sunday the 1st New Years Day CLOSED (SUNDAY FUNDAY CANCELLED)
Time to Prepare for the CROSSFIT OPEN AND FRIDAY NIGHT LIGHTS (STARTS THE END OF FEBRUARY THROUGH THE END OF MARCH)