Row or run: 1:00 on, 1:00 off for 10 rounds.
Rowing: achieve 3000m total, or perform 1 burpee for every 5m short. Running: achieve 2.5k, or perform 1 burpee for every 5m short.
Then, do the Ignite BrainWOD for today by clicking here.
Sunday Morning Salvation Mobility class at 9am will focus on Squat Therapy tomorrow – everyone needs this one! After my first visit to SMS last week, I hit an all-time snatch PR…no coincidence.
Beginning tomorrow, we’ll have Ignite Enrichment Groups on Mondays and Wednesdays at 4:30pm. These groups are open to adults AND kids with a CrossFit Punch Card. Wanna try it? Bring your kid and show up on Monday for our inaugural BrainWOD, coached by Coop!
Skip to content
Fill out the form below to
Take the first step towards getting the results that you want!
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them