ANNOUNCEMENT: 

YOGA Tonight, Friday June 12th at 7:15pm. Bring a Yoga mat, water, and your Namaste'. 

Tomorrow Saturday June 13th;

11am Bring your Buddy. Take them through a WOD (Work Out of the Day), let them enjoy a free session to test the waters and see what CrossFit is really like.  

12pm SUP WOD at Seafarers Park. Enjoy some SUP paddling and WOD at the same time test your balance. 

1pm SUP Yoga at Seafarers Park. After the WOD we will be doing some yoga on the Paddle boards. 

STRENGTH:

• 1 Jump Rope Singles  
• 1 Jump Rope Double Unders  
• 2 Jump Rope Singles  
• 2 Jump Rope Double Unders  
• 3 Jump Rope Singles  
• 3 Jump Rope Double Unders 

WOD:

For time: 
50 one-legged squats, alternating
25 dips
40 one-legged squats, alternating
20 dips
30 one-legged squats, alternating
15 dips
20 one-legged squats, alternating
10 dips
10 one-legged squats, alternating
5 dips