Sunday 2/1/2015 we have Yoga at 8 a.m. instead of class
Child Care is NOW Tuesday and Thursday Nights at 5 and 6 p.m. only...
ALSO!!! Find your partner and get signed up ASAP for NW Fit Games Mid Valley Melee, spots are filling up fast so act quick.
CrossFit Warm Up:
3-4 rounds of 10-15 reps of
PVC Overhead Squat
Dip or Push Ups
Take 12 minutes to est. your:
1RM Back Squat
1RM Dead Lift
*Run 350m before and after starting each new movement
**Modified and scaled movements will be avaiable