1. 1 min assault bike max cal rest 3 min and repeat 2. AMRAP x 20’minutes 20 Toes to bar 20 KB snatch(55/35) 20 Elevated Push ups( hands on 35 plates) 20 Box jump 20 Double unders
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Do you have a friend that wants to try out Crossfit? Great! We have a bring a friend day Saturday Feb 13 at 10am. Bring as many friends as you want for a free workout! Please RSVP on Facebook here. Let your friends see for themselves what a grea ... Continue Reading
1. Overhead Squat 5 RM 2. For Time 50 Wallballs (20/14) 40 Burpee over bar 30 Sumo deadlift high pull (95/65) 20 Overhead sqhats (95/65)
1. 3 sets of : Strict Press x 8-10 Single leg glute bridge x 10-12 2. 4 Rounds For Time 10 Deadlifts (275/205) 20 Wallballs/ Pullups *odd round wallballs even round pull ups
1. Every 2 minutes for 24 minutes 1- 20/15 cals on assault bike 2- 10 hang squat clean to thruster (95/65) 3-15 Burpee box jump over 4- suitcase carry 80m
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