Wednesday- hey ladies

August 16,2017

emom 20 minutes

1 min- 1,2,3 rope climbs * 2,4,6 strict pull-ups 

1 min- 7 toes to bar * 15 medball sit-ups

wod: 10 min amrap

10 burpee

5 front squat 135/95



If you have a wife/girlfriend/woman friend that has been wanting to try crossfit but too intimidated to come- Starting September 5 for 8 weeks we will be having a ladies only beginners class Monday Tuesday and Thursdays @ 7 - 8 pm. This class will be designed to introduce those to the fundamental movements and to experience a modified crossfit workout. No heavy weights.  Send me a text or an email if interested.


$240 crosffit 3xweek- for 8 weeks
customized macro coaching also available for additional cost
for the 8 weeks.

as of now there is no childcare provided. I hope that this could be a time for ladies to have their own time where they don't have to worry about their kids. 

in comparison

Cost for personal training

$100-$160/ hour = 12 sessions = $1200 per month