Holiday schedule:
Friday Dec. 30th Abbreviated class schedule 6:30, 9, 430 pm and 545 pm
Saturday: Normal 7 and 9am classes
Sunday: Closed
Monday: 9am and 12pm classes with open gym from 10-12

CrossFit Crag – CrossFit


Lax ball: Lats, scap, and pec

foam roll: quads, glutes and calves

Foam roller t-spine stretch

Push Press (Heavy 3 building hitting three each set )

Metcon (AMRAP – Rounds and Reps)

14 minute Amrap

10 shoulder to overhead


12 box jumps 24/20

20 ab mat sit ups

Categories: W.O.D.