Main – CrossFit Group WOD

Tonight at 630PM is our inaugural BFIT League. Come on out for an hour of VOLLEYBALL. Grab Skills & Drills before or a CrossFit Class afterwards. Or do all three.

We only have a few days left to buy your Christmas Dinner tix. There are 3 ways to get them:

1./ The old Zen link:
2./ Pay a coach at the gym
3./ We’re using Shopify to setup all of our events, clothing and more. You can find the Christmas Dinner here:

Our new RP Fitness clothing is arriving next week. You can pre-buy them online:

or in the Gym from the new POS that we’ll have setup Thursday afternoon.

30 Seconds On 30 Seconds Off (No Measure)

30 seconds on, 10 seconds off:

Arm Circles

Front to Back Leg Swings

Cross-Body Leg Swings

Jumping Jacks

Single Unders

Inch Worms

Plank Hold

Air Squats

Push Ups
Then it’s Week 5 of 6 for the 800M Max Effort

800m Run (Time)

Max Effort 800m Run
OR, if you have been doing the Row the last 5 weeks:

1000m Row (Time)

Max Effort 1000m Row
Catch your breath for 10 minutes, keep warm and setup for:

01142014 – Let’s Be Friends (Time)

7 minute AMRAP

5 Push Press (135/95)

10 Bar Over Burpees