Says,do a home WOD and watch out for creepers!
WOD: grab some light DBs or a backpack with something with a little weight for today’s workout.
5rds:
10 push-ups
15 burpees
20 ground to overhead (DBs or backpack)
25 sit-ups
30 squats
at the end of each rd do a 60 sec plank and 30 sec hollow hold. Rest 2 minutes. Move fast.
warmup: 3rds
20 jumping jacks
15 squat jumps
10 spidey (5 per side)
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