TOP NEWS:2019 CrossFit Gymnastics Course September 28-29 SIGN UP TODAY


Friday July 5, 2019

**8,9 and 10am classes only**


3 rounds of
7 minutes on/ 2 minutes off
Row or bike
*Recovery pace, focusing on row stroke/ bike pace and proper breathing. 

Rowing pace
Guys no faster then 2:00/500m
Ladies no faster then 2:10/5oom

Bike pace
Guys no faster then 62 RPMs
Ladies no faster then 52 RPMs