- 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 started 1/28/19. You can sign up through 2/5. Cost is $150.00 and includes 3 weeks of Beginner CrossFit and 3 weeks of regular classes.
(Sets x Reps)
Rest 30 Seconds
12 Barbell Rack Row (Think Ring Row, but from the Rack with a barbell)
16 Minutes AMRAP (Aerobic Capacity)
20 Russian Kettlebell Swing
20 Hang Dumbbell Snatch (Switch arms every 5)
20 Dumbbell Clean & Jerk (Switch arms every 5)