MB Squat passes x 20
MB Overhead Passes x 20
MB Rotational Passes x 20
Jump Rope x 70 DU’s or 200 singles
Box Jumps for height 3 reps per box x 5 sets
(Modified- Do weighted Step Ups 4 x 10 increase weights each set)
5 Cone Suicides (2- forward, 2- lateral L & R, 2- Back Pedals)
CrossFit Cook Out is Coming!!
Join us on Sat. Oct. 26th, 2013 for our Pre Halloween CrossFit Cook Out Party. You're welcome to wear your scariest Halloween costume to the Boot Camp and party.
We will have our 8:00am Boot Camp then we will begin our Cook Out Party. Feel free to bring friends and family to join us. We will be offering each family & friend you bring a FREE week pass to try us out.
We'll have mini WOD's for anyone who wants to try them out, Ping Pong challenges and Corn Hole. You're welcome to bring beer or other food and drinks.
We will provide the grills but ask for any support from the members that can assist with cooking, cleaning and serving the food. Also, any food dishes you can bring will be greatly appreciated by all.
We all work together in our WOD's as a team so we hope everyone will pitch in and make this a fun cook out for everyone.
If you have any questions or sugesstions please contact Jeremy Barnett at 239-851-3940 or at email@example.com.
We look forward to seeing you, your friends and family at the cook out.