Saturday we will only have an 8am class, then we will be going to the N. East CrossFit Games Regional  in Canton Mass at the Reebok World HQ. All are welcome!

Photo From The CrossFit Games Mid Atlantic Regional

Friday

WOD

 The Filthy 50


For time:

50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 1/.5
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/30
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Please watch this narrated workout demo with Kevin Montoya WMV MOV so we can move quickly through movement review.


Scaling is allowed and encouraged and this WOD will take a lot of cooperation for larger groups. The time should be less than 40 minutes.

Inspiring Video Of A One Handed Muscle Up WMV MOV