Wednesday, January 30

WEATHER UPDATE: We will not have the morning classes Wednesday. The 6, 7, and 8:30 am classes are canceled for January 30. We will make a decision on the noon class by 10 am and as soon as possible on the evening classes.


It’s Wednesday FriendsDay! Bring a friend to any class, if we have them, to try CrossFit for the first time!


Just want to explain our thought process on closing the last few days. We really want to be open, but we aren’t willing to risk your safety (or ours) to do it. We are following the weather closely and when every weather expert is telling us to stay off the roads and only go out if absolutely necessary we are going to follow that advice. And we know if we are open you may feel like you should come in, and that’s what we want to avoid. We just want you to know that we don’t take closing lightly, but when there are multiple pile-ups on the highway and roads are being shut down, we’re not going to risk it. Hope you understand and don’t worry about your fitness. You won’t lose everything in a few days and if we’re closed again, we will post more home workouts for you.

Also, if you are not in the private Facebook group please let us know so we can add you. We will post info on closures on all our social media, but the private group will be where a lot of conversations about the gym take place.

Thanks for understanding and hopefully we get through this soon!

Workout for Wednesday, January 30
Jump Rope Progressions
5 Round Test
30 sec Max Single Unders
30 sec Rest

9 min AMRAP
12 Sit Ups
9 Russian KB Swings (70/53)
7 Burpees

Home Workout:
Mobility:
2 minutes of 90/90 sit on each side
30 Reps of 90/90 Transitions

12 min AMRAP
10 Jumping Lunges Alternating Legs
20 Russian Twists (grab something that weighs 10 to 20 lbs)
30 Mountain Climbers (touching knee to elbow on each side)
40 High Knees (in place)

CrossFit 616