Annual CRAWFISH BOIL! Saturday, June 1st! Starts after the Community WOD!

Astros Game Saturday, June 8th!

Memorial Day Murph! MONDAY MAY 27th 9am!
(no other classes that day)

CrossFit ReDefined – Redefined Fit

View Public Whiteboard

Warm-up (No Measure)

7min foam roll/mash

200m jog

10 alt outward hip circles (use rig or wall for support)

10 windmills (5 each direction)

10 roll backs

10 knee tuck crosses

10 90/90 windshield wipers


20 banded lay pull downs

20 banded rows

10 banded OH squats

10 shoulder screws


-bear crawl

-toy solider



-lateral lunge

Metcon (Time)

5X: (18min cap)

100m sled drag (BG/B)

KB OH walk down and back loading dock (53/35)

6 Cal ski

8 box jumps