New Schedule below!!!

Check in to class:
Missed class? Click HERE to access our Vimeo


3 Rounds of:
50 Lunges
50 Burpees
*Wear a vest if you have one

General Warm Up
:30 Front to Back Hops
:30 Samson and Reach
:30 Front to Back Hops
:30 Good Mornings
:30 Side to Side Hops
:30 Alternating Spiderman
:30 Side to Side Hops
:30 Walk Out to Plank
:30 Right Foot Hops
:30 Samson to Hamstring Stretch
:30 Left Foot Hops
:30 Bootstrapper Stretch

Movement Specific Warm Up
Lunge –
:30 Front Lunge
:30 Back Lunge

Burpee –
3 x Step to Top of Plank
3 x Step Down and Step Up
3 x Drop Down and Step Up
3 x Drop Down and Snap Up

Warm Up Round
10 Lunges
10 Burpees

WOD Modifications
Reps – 40, 30, or 25 of each
Lunge – Air Squats, Hip Thrusts, or Over and Back Hops
Burpee – Up/Downs or Good Mornings

WOD Guidance
Rip the bandaid right off today! Let’s grind out those burpees and keep moving on the lunges!

Question of the Day
The Office, Parks and Rec, Friends, Seinfeld, and The Simpsons. One stays and the rest cease to exist…what’cha got?

Box Brief
Over a three-week period, CrossFit HQ will release three classic and accessible workouts that can be performed by participants of any ability level. Anyone can participate! Payment is not required. Your participation is, in itself, a strong form of support and encouragement to the affiliate community. Once you are signed up we will put you on a team with a coach! Sign up before Saturday 4/3!
You can register We cannot wait to throw down on these workouts with you all!! Click HERE for more information!

Athlete of the Month!
Congrats to Jessica Bronson on being out Athlete of the Month for March! We asked Jessica a few questions below to get to know her a little better!

1. When did you start CrossFit?
I started CrossFit in March 2018
2. What is your favorite food?
My favorite food is Filet Mignon, add a sweet potato and a small side salad and I am in!
3. If you could choose one superhero power, what would it be?
If I could choose a superhero power, I would choose to have super-human strength just like Wonder Woman and hopefully all her other great assets come along with it!
4. You just won a million dollars!  What is the first thing you would purchase?!
If I won a million dollars, I would start my own business.  I have wanted to start my own business for years and have not been willing to take the financial risk, with a million dollars, I think I could afford to take that risk.
5. What is your favorite activity to do outside of the gym?
One of my favorite activities to do outside of the gym is baking.  Baking provides a way for me to decompress and I find enjoyment in creating new challenging recipes.  Baking is cheaper than therapy!
6. What is your favorite CrossFit movement?
My favorite CrossFit movement would be anything involving a barbell but specifically Power Cleans.  With my shoulder limitations, I have become pretty good at Cleans so it is hard not to like something you are good at.
7. If you had any advice to give someone thinking about trying CrossFit what would it be?
I would tell anyone thinking about CrossFit to just try it out.  So many people have misconceptions about what CrossFit is and the types of workouts we do, it is not all just pumping iron.  I have found CrossFit to be a great way to get healthy and fit as well as meet wonderful new people.  CrossFit is like a second home to me.
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