[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Our new Sunday class time starts TODAY! We now have CrossFit classes at 9am and 11am! Olympic Lifting at 10 and Gymnastics at 12. [/creativ_alertbox]

WOD 

50 Pull-Ups
1000m Run
100m Uneven Farmers Carry
50 Box Jumps 24/20″
100m Uneven Farmers Carry
1000m Run
50 Pull-Ups

Workout Notes: Today’s workout follows a pyramid rep scheme.  You will work your way up the pyramid, to the box jumps, and then work your way back down finishing the same way you started, with a large set of pull-ups.  You can scale the pull-ups either by difficulty or by decreasing the rep size depending on what makes sense for you.  The Farmers Carry weight is up to you, but you are encouraged to challenge yourself. You should not be able to run to the wall and back without a break with the weights that you choose.  Enjoy the sunshine while we have it on the 1000 meter runs heading out the back doors down to Cantrill and back.