Monday, January 4

Starting today we have 9:30 am CrossFit classes on Monday, Wednesday and Friday! We still have Elements classes on Tuesday and Thursday at 9:30 am.

Also, on January 16 we are hosting a self-defense course run by officers from the Grand Rapids Police Department. There is a sign up sheet and more information posted at the gym. The cost is just $20 for the course and is open to gym members, friends and family, but space is limited so sign up now!

And on January 30 we are hosting the in-house competition in the morning and our holiday party at night. We want to see you at both! Sign up here for the competition.

Workout for Monday, January 4
Front Squat
1X5 @ 60%
1X5 @ 65%
2X2 @ 75-80%

12 min AMRAP
3 Deadlifts (115/85)
3 Power Cleans
3 Shoulder to Overhead
3 Overhead Squats
3 Bar Hop Burpees

*Each time bar is dropped during barbell complex:
Bank 10 Penalty Burpees to be completed after WOD