Sunday Funday!

April 2, 2016

Hope you all had a wonderful Saturday! Here are your Sunday morning WODs! And just a REMINDER that starting this month, yoga and detox (alternating each week) will be at 11am (following the 10am class) instead of their previous 8am time slot. Tomorrow is YOGA!! So now you get to sleep in and there will be NO EXCUSES!! Come stretch!!


Sunday April 3, 2016


Endurance WOD (9am)



Calories (alternating row/assault)




Hundred meter Run


So your first round will look like:

5 Calorie (row or assault)

5 DUBs

100m Run


Then, 2nd round:

10 Calories (row or assault – whatever you didn’t do the first round)

10 DUBs

200m run





CrossFit (10am)



12 minutes build up to a heavy set of 2 Overhead Squats




From the mainsite:


AMRAP in 20 mins:

Run 400 meters

20 Ab-mat sit-ups

10 overhead squats 65/95



Yoga (11am)




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