Opening Day

Individual Warm-up:

Complete prior to class.

Group Warm-up:

  1. Row 500m or Run 400m
  2. Musical Medicine Balls
  3. Row 500m or Run 400m


  • Are you going to the CrossFit Southeast Regionals? We are! We have rooms blocked out. See Paul McManus to get yours. It'll be fun!
  • Roll out what hurts!

Skills & Technique: (Click below for links to more info)


Opening Day
Wall Balls 20/14 lbs
Thrusters 95/65 lbs
Box Jumps 24/20 lbs
Kettlebell Swings 24/16 kg
21-15-9 reps for time.
Time Limit: 30 Minutes