02 February 2017



Four rounds for maximum repetitions against a 3-minute running clock:
Row 500 Meters

Note: Row 500 Meters as fast as you can against the “running clock”. In the remaining time, complete as many Double-Unders as possible. Your “score” is the number of Double-Unders completed at the end of all four rounds. Rest approximately 4:00 between rounds to encourage maximum intensity during the row. Who can row sub 1:50 and complete 100 Double-Unders on all four rounds? This workout is all about technique!  “Flubber” has proven to be a great pre-CrossFit Games Open workout. Registered Games Athletes who plan to submit an official score following Friday’s 14.5 Games Event should consider doing only 2 or 3 rounds of todays workout. This workout was last performed in our gym on March 27, 2014, before Open Workout 14.2.


Team “Ghost Boxing” at WORK!


Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

CrossFit Games Live Open Announcement (5:00 PM at Krav Maga)

Satvana (6:00 PM – 7:15 PM at Krav Maga)

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