Don’t forget! its the start of the November On Ramp today! Want to give it a try without any stress? the first week of the On Ramp is free! you just have to contact me by clicking here and letting me know you are interested. If you intend on showing up and haven’t filled out a waiver? want to save yourself some time? click here to create an account, then fill out the waiver!

A.

Chest to bar pull up skill work

B.

20 minutes

Odd minutes – 5 chest to bar pull ups

Even minutes – 5 burpees

C.

6-8 Max Effort 25 yard Prowler Sprints

Notes:

Pull ups and burpees are to be performed perfectly every time.

Prowler sprints are meant to be as heavy and as fast as possible, rest as needed between sprints

photo copy 2

“Caption This” Contest…ready…set…post to comments.

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Upcoming stuff!

Crossfit Open Prep Course Registration for this Saturday! Get on it!

Wod For Warriors Nov 11

Wades Army Nov 12

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