• 6:00 am WOD
• 9:00 am WOD
• 4:00 pm Youth
• 6:00 pm WOD
• 7:00 pm WOD
• 8:00 pm On Ramp

• Metabolic conditioning
• Gymnastics
• Weightlifting

• Dynamic stretch / body movement
• Samson stretch
• PVC shoulder stretch
• 2 sets of each:
  • Double under x50
  • Ring dip x5
  • Weighted OHS x10
    
  • Med ball clean x15
  • KB swing x20
    
  • Jumping pull-up x25
  • V-up x30
    

• Front squat

• Front squat x30
• Double-under x40
• Sit-up x50

• Wheel of Woe 3x5
  

• Greg Amundson's beginnings with CrossFit

Nutrition Tip of the Day:

• "Good Hormones, Bad Hormones" by Tony Leyland

Question of the Day:

• Impressed?
• Post your replies in the comments below.