CrossFit RingsHappy Friday Everyone! This is Lloyd!

13.2 CF Games is well underway. Check out the results  for yourself as they unfold over the weekend.

All weekend classes are a go!
Saturday Group Class 9AM and Noon
MobilityWod 10AM Saturday

Sunday Group Class 11AM
Sunday Yoga – Noon

Today’s Workout
Warmup – 3 Rounds or 10 minutes
10 Airsquats with your toes touching the wall (oh!!!), 2 Cartwheels, 10 Vertical Jumps, 10 Mountain Climbers, 3 Broad Jumps, Run out to the curb and back.

Strength
5 Rounds
3 Weighted Pull-ups (or 5 negatives)
1 Weighted Sled Push (to curb and back)
rest 3 minutes

WOD
Fitness
Complete as many rounds as possible in 12 mins of:
12 Burpees (Hands on corners of box – not all the way to floor)
12 Ring Rows

Performance
Complete as many rounds as possible in 12 mins of:
12 Burpees
12 Pull-ups (Assisted if required)

RX
Complete as many rounds as possible in 12 mins of:
12 Burpees
12 Pull-ups