Wednesday 9/28

NOTES & REMINDERS

Just some notes of reminder for box rules for old members and new:

- Please come to class on time.

- Please clean up after yourself. Put away equipment after use, 
take your personal items and throw away water bottles. Dont leave it for next class.

- All visitor and friends need to checkin with us prior at info@crossfittomsriver.com, 
and follow our experience guidelines for drop ins.

- The open gym schedule is below which can be used to work on things or catch up a wod. 
If it is outside these times you should be in a class and will be asked by a coach to wait.
7 days a week: 10am to 12pm
Monday, Tues, Thur 7:30 to 8:30pm
Friday 6:30 to 7:30pm

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CFTR MOBILITY

WARM UP
3rds
50m bear crawl
30-DU's

WOD
4rds
400m run
20-pull ups
30-push ups
40-sit ups

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eXpress WOD

eXpress MOBILITY

eXpress WARM UP
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WOD
30-20-10
push ups
slam ball(30- 20)
air sq
elevated ring row
*every 3 min 20 cal A/D