5 Individually Timed Sprint Rounds of:

15 Calorie Row
15 Wall Ball Shots (20lb. / 14lb.)

Rest as needed then,

Tabata Barbell Front Squat (75lb. / 55lb.)

Note: Rest approximately three minutes between Sprint Rounds of Row and Wall Ball. The last time this workout was completed in our gym was July 28, 2014. The goal is to complete each sprint round in 1:30 or less, and to hold 10 or more repetitions on the Front Squat.



Thursday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)

Our Light Workout will join our HQ programming and class today.

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

CrossFit Mobility and Yoga Program (6:15 PM – 7:30 PM at Satvana Yoga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:00 PM at Krav Maga)


Facebook Comments