Complete Three Individually Timed Rounds,

2 Rounds of “Strict Cindy”
Concept2 Row, 500 meters

Rest as needed then,

Weighted Box Step Up, 100 total steps (50 each leg / not for time)

Note: “Cindy” consists of 5 Pull-ups, 10 Push-ups, and 15 Squats. Advanced athletes should do STRICT Pull-ups. Rest approximately 3 – 5 minutes between rounds. On the Box Step Up, athlete choice on the height of the box, and the weight used.


Special Upcoming Events

  • November is CAMP (CrossFit Pleasure Point Maximum Performance) Testing Month. All month, Coach will be evaluating athletes on a combination of their physical and mental capacities to determine potential for their promotion in the CAMP ranking system. We have several athletes eligible for their purple, brown, and even black belts!
  • Join Coach today on the grinder at 1PM for an impromptu “Worship WOD.” This workout will be today’s regularly programmed session with uplifting worship music and a brief Bible study around the whiteboard. Moving forward, the Worship WOD will be on Wednesday’s at 12PM when Coach’s schedule permits.


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