September 17, 2013
0
Compass – Ladies Only
New T-Shirts are Here!!! $20
New Class Times for Tuesday & Thursday!
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Chest-To-Bar Pull-ups (Max unbroken set)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
