Please make sure to check the revised schedule for this weekend. The gym will be closed after the 12:30pm crossfit class on Friday, and reopen on Sunday.

• Friday: outdoor class at 5:30pm
• Saturday: 2 outdoor classes in the morning (9am and 10am)
• Sunday: regular schedule
• Monday: holiday schedule – please check Mindbody

Warm up

6 min ARMAP:

50 ft. bear crawl

10 alternating jumping lunges

5 behind the neck barbell/PVC thrusters

2 inch worms with pushups

Thrusters

Thrusters: 5x(8+8)

Perform 5 sets of (8 thrusters – 15 seconds rest – 8 thrusters)

This is for weight, you can rest as much as needed between the 16 thrusters, but only 15 sec between the 2 sets of 8

Increase weight to heavy set while maintaining speed of the bar

Gymnastics conditioning

20 min AMRAP:

5 handstand pushups

10 alternating pistols

15 V-ups

30 double unders

EVF360

Part A

20 min AMRAP:

5 handstand pushups / pushups

10 alternating pistols

15 V-ups

30 double unders

Part B

3 rounds for quality:

10/ leg single leg weighted glute bridges (dumbbell on hips)

30 sec per side star plank

10 plank dumbbell pull through

10 dumbbell goblet good mornings