Thursday & Friday
CrossFit:
Warm-up: 1/2 Tabata of each movement:
Double Unders
Air Squats
Inch worm to cobra
Sampson Stretch
WOD: 10 minute AMRAP of:
10 Box Jumps, 24/20
10 Pull-ups
10 Box Step Ups, 24/20
10 Toes to Bar
Strength: Snatch grip Deadlift 3-3-3-3-3-3-3
BaseFit:
WOD: For time:
5 rounds of:
10 Alternating Dumbbell Snatch
20 Grasshoppers, two count
Immediately followed by 5 rounds of:
10 Goblet Squat holding Dumbbell
20 Leg Lifts
Immediately followed by 5 rounds of:
10 Close grip Push ups with hands on Dumbbell
20 Double Unders
Immediately followed by 5 rounds of:
10 Supermen
20 Jumping Lunges
*this WOD has a 30 minute time cap
Cool down: Walk 400 meters, then stretch for 15 minutes
MWOD: Thursday at 8:30am 
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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