Forging the Future of Fitness



Mighty Mites

Warm Up – Farmers Carry, Bear Crawls, Inch Worms

Skill – Squats, Front Squats & Handstand Push Ups

WOD – 5 Rounds

10 Front Squats with PVC Pipe

10 Burpees

10 Sit Ups

Game – Free play on the rings!

Top Dawgs

Warm Up – Run 400 Meters

Strength –

CrossFit Total

Best of all Three:  Back Squat, Strict Press & Deadlift

Conditioning –


All exercises at 90% of max shoulder press:

5 Shoulder To Overhead

10 Back Squat

15 Deadlift

10 Bar Facing Burpees

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