Hey guys, sorry for the late night post. I know how you guys like to get a jump on what we are doing, so here you go.

Tuesday @ 5:30 am and 7:00 pm

AMRAP 5 mins of
30 sit-ups
15 SDHP

rest 2 mins then

AMRAP 5 mins of
30 Tuck Jumps over a cone (careful on your ankles)
15 Push-ups (games style)

rest 2 mins then

AMRAP 5 min of
Kettlebell swings- weight is up to you

Most reps is the goal of this WOD- Scale as needed.

Thursday @ 5:30 am and 7:45 pm

Push Press 5RM

then

sled drags 3x 40 yards for max weight

Saturday @ 7:30 am

Chipper WOD-

do in any order as fast as possible

30 ball slams
30 Knees to elbows
30 burpees
30 Box Jumps
30 OH lunges
30 EROM Push-ups
20 Right arm KB swings
20 Left arm KB swings
1 rope climb
40 meters of bear crawl

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A few notes:

Thanks to everyone who purchased a living social coupon to try CrossFit. Your next step is to email justinscarsella@gmail.com or call 205-202-0348 to set up your first private session.

We will open up new classes next week. Depending on how many people are available for those times from the living social ad, we will decide which times will be open. Check the blog next week to see what the class times are.