Bench Press and Rope Climb!

Tempo Bench, 5,5,5,5 Repetitions (5 second Tempo / 1 second bottom position hold)

In between Bench Press sets,

Rope Climb, “Double Up” utilizing the most challenging technique available (or 7 strict Pull-ups)

Cash out with 60 seconds on the Assault Bike for maximum calories

Note: Today’s session is about increasing functional upper body strength, CrossFit style! Remember that tomorrow (Friday) is the repeat of the nutrition challenge workout, and Saturday is the CAMP test! Be sure you are getting at least 7 hours of sleep a night, stay hydrated, and be strict on your nutrition!

Shane is promoted to Purple Belt!


Congratulations to Shane who recently graduated from the grueling SEALFIT 20X Challenge. During his first workout back in the gym, there was a surprise promotion to CAMP Purple Belt!


Please note that Bag Class was cancelled tonight for the final Crow’s Nest Beach BBQ of the season.


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