Hey Pally Fit community, we will be hosting a CPR class on Saturday February 8th.
It will cost $15.00
Be taught by Emily’s Father in Law
At the gym,
Directly following the 8:30-9:30 class
It will be a 3 hour class.

Please come join us so we can keep each other safe.

Pally Fit Team

Pally Fit LLC – CrossFit


Metcon (No Measure)

Use today as a makeup day for any missed lifts and/or metcons

Not for time:

500m row

1″ plank

40/35 cals bike

1″ OH Weight Hold

400m row

1″ superman hold

35/30 cals bike

1″ Hollow Hold

300m row

1″ dead hang bar

30/25 cals bike

1″ support hold (box or rings)

200m row

1″ flutter kicks

25/20 cals

1″ Leg raises

100m row

1″ Plank

20/15 cals bike

1″ support hold
Focus on quality positions in the static movements; can be adjusted into a partner wod if machine availibility is limited