01 December 2016


Bench Press – 15, 12, 9, 6 Repetitions (All working Sets)

Rest as needed then,

Complete Three AMRAP Rounds – Rest 1:00 Between Rounds

As Many Rounds as Possible (AMRAP) in 3:00 of,
30 Double Unders
8 Burpees

Note: On the Bench Press, the weight should be challenging, yet allowing consecutive repetitions at each required repetitions scheme. These are all “working sets” and do not include warm-up. Record weight lifted at each repetition scheme, and compare with October 28, 2016. On the metabolic session, how many people can achieve 10 or more rounds over all 3 AMRAP’s?


5:00 PM Warriors!


Good luck and safe travels to Greg Amundson who will be coaching and lecturing at the 2016 Unbeatable Mind Retreat in Carlsbad, CA., the next four days.


Thursday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Note: Our 8AM and 5PM class will be HQ programming.

Satvana Please note Satvana is cancelled tonight.

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


This website or its third-party tools process personal data.
You may opt out by using the link Opt Out