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Back Work: Don’t forget the 7am outdoor class!

Strength: single arm DB row 5x10

Met Con: 21-18-15-12-9-6-3

Burpees over the DB

Push presses (per)

Start with 400m run

End with 400m run


Warmup: 3rds

200m run

10 scorpions

10 hip extensions


Mobility: child, chest, add, dislocates

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Ardor CrossFit is moving to 354 Wilbraham St in Palmer and adding a 24 hour fitness center. Please come on over and check us out. We are offering several membership packages for all your needs!

Good morning, Sorry about not sending an email out this weekend regarding the new rules. I’ve been having some technical problems with the computer. Please remember to wear your mask and sanitize when