*Memorial Day Hero WOD on Monday 5/29, two classes only 9:00AM and 10:30AM
* WOD in honor to Pulse Victims on 06/10. 10:30AM, class only. Join us for the after WOD dance fundraiser, $10 per participant will be donated.
Forever Young CrossFit – CrossFit
Warm-Up Acceleration & PVC (No Measure)
Sideways jumping jacks left hip leading
Sideways jumping jacks right hip leading
Carioca w/ left hip leading
Carioca w/ right hip leading
Basketball or low shuffle left hip leading
Straight Leg Bear Crawl Down (down & back)
Crab Walk (down & back)
Knee rotations (10 per reps/direction)
Hip rotations (10 per reps/direction)
Lateral Squats 10 reps
Dislocates while narrowing grip (20 reps)
Reverse dislocates (20 reps)
Front rack stretch (30 sec R/L)
Slow press & pull apart (10 reps)
Play – Tic Tac Toe (No Measure)
See – Coach
Tic Tac Toe is not a contact sport.
The Hangover (Time)
Teams of 5-7
Conga line style!
12/10 calories on rower
10 box jump overs 24/20
10/8 calories on ASSAULT BIKE
15 goblet squats 53/35
Each partner will complete 6 rounds.
Remember it’s conga style – partners can only advance through the movements if the partner in front of them has completed all of the reps of that movement.
Cool Down 400m walk (No Measure)