Cardio Flex with Tammy Dennard – Included with your membership, or stand alone memberships available for $80/month.

Tuesday and Thursday at 10:30am, and possibly 12:30pm as well… if the demand is there.

CrossFit Silos – CrossFit

View Public Whiteboard


Allocate 20 minutes for the skill work below. Do as a class- feel free to rotate positions/movements based on class size and space.

Metcon (3 Rounds for reps)

Gymnastics Skills Warm-Up:

A. Every minute , on the minute, for 5 minutes (5 sets) of:

Wall-Facing Handstand Marching x 20 reps

Wall facing March Demo: https://www.youtube.com/watch?v=GMH4WnMvgzk&feature=youtu.be

Immediately followed by. . .

B. Every minute, on the minute, for 5 minutes (5 sets) of:

Back-To-Wall Handstand Marching x 20 reps

Back to Wall Demo: https://www.youtube.com/watch?v=rg0By4DDKDY&feature=youtu.be

Immediately followed by. . .

C. Every two minutes, for 6 minutes (3 sets) complete:

Wall Climb + Walk Away and Back x 2 reps

Wall Climb and Away and Back Demo: https://www.youtube.com/watch?v=eqgNUWAA7uo&feature=youtu.be
Record your reps each set for your score.


2R: Bike 30/25-Jump 20 (Time)

With a running clock:

2 Rounds for Time:

Bike 30/25 Calories

25 Box Jump Overs (24/20) (Rx+: 30/24)

Rest 6 Minutes

Athletes will have to line up and take turns on the bike. Everyone needs to keep track of their own time.

Cash Out

Metcon (No Measure)

3 Rounds

:60 Plank

:10 rest

:30 Side Plank

:30 Side Plank

:30 Rest

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