02 December 2016

FRIDAY 161202


Five Rounds for Time:

Run 400 Meters (or Row)
Dumbbell or Kettlebell Thruster, 15 Repetitions (35lb. / 25lb.)
15 Pull-ups

Note: The workout “Frelen” is an original CrossFit HQ workout, first appearing on the scene at CrossFit HQ’s location at 2851 Research Park Drive in 2003. During the 3 day Military CrossFit courses, the workout “Frelen” was Coach Glassman’s preferred “experiential” workout for attendees. This is an intense session – bring your “A Game!” There will be a 30:00 minute time-cap on todays session. How many people can average sub 5:00 rounds?


Kim, Hylie and Kelly are Strong(Her)


Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (6:00 PM – 7:00 PM at HQ)


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