Thursday

SKILL WORK

practice makes perfect!

Come in, choose your weakness and make it your b*itch

WOD

4 x max rep strict pull ups

2 minutes rest between sets

"Dizzy"
You have 10 min to complete the following:
75 KB swings 32/24kg
With the remaining time AMRAP of:
5 handstand push ups
10 sit ups
15 squats

I love our awesome members and the fact that once they finish their WOD they wait around and cheer everyone else on! You guys are awesome!!!!!

NEWS

We will now do the CrossFit for Hope WOD on the 9th of June at CrossFit TakeOver. They have expanded their space and want the Hampton Roads family over to do what we do best!! www.hope.crossfit.com

Please remember that we will be closed on Memorial Day and will be participating in Memorial Day Murph at CrossFit Rife. www.memorialdaymurph.com

Movie night THIS FRIDAY at 7pm at CFU!