Heads up we are going to enter the Sunday 28th Spartan Race in the morning 11am wave, sign up online at

I have created a CrossFit Hard team so be sure to register with our team.

Use coupon code FINISH10 to get 10% off.

We will be starting some Spartan team training soon so sign up today!!!



WOD 041816

What did you do this weekend?

Warm-up 15

25 x Jumping Jacks (arms behind you)
10 x Jumping Jacks (forward and back)
4 x Long Lunge (with twist)
6 x Single Leg Lateral Lunge (onto heal)
10 x Bent Over Swing
4 x Hamstring Stretch w 5 x Push Up
Arm Circles
6 x Palms to Sky w Twist

Barbara (Time)

Five Rounds for time:  
20 Pull-ups
30 Push-ups   
40 Sit-ups  
50 Squats  
*3-minute rest after each round*

*TIME CAP* - 45 Minutes

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400m Run all out followed by 400m cool down jog


CrossFit Journal: The Performance-Based Lifestyle Resource