Thursday 11/7


For Time

400M Run Then...

4 Rounds:

4 Burpee Box Jumps

8 KB Box Step Ups 50335#

12 Russian Kettlebell Swings 53/35#


4 Rounds:

4 Push Ups

8 Goblet Squats 53/35#

12 Toes to Bar


400M Run

Shout out to Beth! She's been with us since 2017 She started with Boot Camp, went right into CrossFit and hasn't looked back. She also doesn't LET anything stand in her way... from broken bones, to walking casts she has a NO EXCUSES attitude. We love that she is always willing to do what it takes to get her fitness on! Great job Beth!


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Wednesday 9/30

Strength 4 rounds 10 Single arm DB Floor Press (each side) 10 Bent-over DB Row (knee and hand on bench or box) 10 Lateral DB Shoulder Raise Conditioning "Treat yo self" 4 rounds for Time: 400m run 40

Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

Monday 9/28

Strength Back Squat 3 reps every 90 seconds for 8 sets Conditioning For Time: 500/400m Row (30/24 Calorie Assault Bike) 100 double unders 200ft Farmer Carry (70s/50s) 100 double unders 500/400m Row (3

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