Saturday February 9th

Click Here to Sign Up for one of our FREE SATURDAY CLASSES! 

  • If you have CrossFit experience, feel free to visit our 9AM class for Free! 
  • The 10:30AM and NOON are for Beginners! All ages, sizes, ability levels welcome!
  • To join our Facebook group, click here
  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 
  • BEGINNER CROSSFIT: Our next beginner CrossFit session starts 1/28/19. Cost is $150.00 and includes 3 weeks of Beginner CrossFit and 3 weeks of regular classes. 


Build to a Heavy Snatch

*Squat, or Power (Athletes Choice)


Teams of 2 – 20 Minute AMRAP

60 Dumbbell Thrusters (1 Dumbbell) (50/35)
40 Partner Burpees
20 Pull Ups (ADV: Ring Muscle Up)
1000m Row
20 Pull Ups (ADV: Ring Muscle Up)
40 Partner Burpees
60 Dumbbell Thrusters
1000m Row


Teams of 2 – 20 Minute Ladder:

250m Row Per Person
10 Goblet Squats B =35/20# or less
10 Burpees
250m Row per person
20 Goblet Squats = 35#/20# or less
20 Burpees
250m Row Per person
30 Goblet Squats = 35#/20# or less
30 Burpees
etc etc


By | 2019-02-09T00:00:00+00:00 February 9th, 2019|Workout of the Day|0 Comments

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