01 OCTOBER 2020


On a 21:00 clock (7 rounds each station)

Minute One: Double Under, 30 repetitions (or 50 single jumps)
Minute Two: Barbell Thruster, 3 repetitions (athlete choice on weight / go heavy!)
Minute Three: Assault Bike, 15 calories (women 10)

Note: Today’s session is about strength (the Thruster), coordination (the Double Under) and Stamina (the Assault Bike). Combining these three modalities is a classic CrossFit couplet that requires your A-game. Compare today’s effort to August 27. Challenge yourself by adding at least 5lb. to your Thruster weight.

0600 crew

The 6AM Crew – October 2016


Thursday Schedule

  • CrossFit at 6AM, 8AM, 10:30AM and 4PM


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