Thursday and Friday are Bring a Friend Day! Invite that person you have been pushing to CFA. Anyone interested in trying CrossFit is invited — you don’t have to come with a member.

Endurance Class at ASH Track, 5am. Mobility Class at 5:30pm.

1) Pause Pull Ups
5 x 5 reps with 3 sec pause at top and 3 sec pause at bottom.

Pull ups are strict. Use a band or assistance from partner if needed. If these are easy for you, add weight

2) Complete as many rounds as possible in 7 minutes of:
10 push press/jerk (95/65lb)
8 toes to bar
6 burpees