Endurance & Badass Class

Endurance for CrossFit
Running Drill Warm Up

1600 Meter Run for Time
Rest 5 Minutes
21-15-9
Calories on Rower
Calories on Assault Bike

“Ring of Fire”

BADASS CLASS
Gymnasty session!
Focus will be Handstand Push Ups and variations of

“Death by Handstand Push Ups”

Options for Death By Workout – Elevated, Strict, Kipping, Deficit, Parallette or Free Standing! (Depends on how Badass you are!)

January646 UPCOMING EVENTS AND SCHEDULE:

Thursday the 12th THE DE-FAT CHALLENGE Begins! Make sure to get pinched!

February

SAVE THE DATE! Saturday February 4th – 646 MARANA GRAND OPENING WOD AND BBQ!!!!!!!!!

Time to Prepare for the CROSSFIT OPEN AND FRIDAY NIGHT LIGHTS (STARTS FEBRUARY 24TH and goes through the end of March) First Open Announcement is February 23rd!!

“The Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of hundreds of thousands of competitors.

Held mostly in CrossFit affiliates and garage gyms—or wherever you happen to be—the Open is designed to be accessible to all athletes while rigorous enough to challenge the world’s fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between.

Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country.

Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. ” -Games.crossfit.com