Non-CrossFit Members:
$40.00/mo. with EFT Draft payment or $50.00/mo. cash or check payment
( 4 - Fri. Boot Camps each month)
$15.00/ Single Visit
CrossFit Members:
$20.00/mo. with EFT Draft payment or $30.00/mo. cash or check payment
( 4 - Fri. Boot Camps each month)
$10.00/ Single Visit
CrossFit Warm Up + Junk Yard Dog Warm Up:
Best Time Wins!!
4 athletes start and complete together as a Team:
400 M Run as a team.
When the entire team has finished the run they can begin the next exercise
150 DB Clean & Presses Two athletes working at a time, switch off as needed to complete all reps
When the team completes the DB Clean N Presses they can begin the next exercise,
400 m. Bar Bell Carry (one athlete carries at a time, switch partners every 50 steps)
When the team completes the barbell carry they can begin the next exercise
1000 m. Row
Each athlete will row 150 m. then switch partners until the team reaches 1000 m. Then move to the next exercise.
200 Weighted Sit Ups
Two athletes working at a time, switch off as needed to complete all reps
When the team completes the sit ups they can begin the next exercise,
Walking Lunges to back fence & back
(one athlete works at a time, each athlete completes 10 lunges each leg then the next athlete can start, keep switching partners until the team makes it back into the gym, then complete the last exercise)
All Team Bar Hang for Max time
Record the amount of time that the entire team hangs on the bar. First one to drop will stop the clock. Subtract the time of the team hang time from your WOD time.
