06 August 2019

TUESDAY 190806

Evolution A:

Every 2:00 for 16:00 (8 Rounds)

Tempo Front Squat, 4 Repetitions (5 second descent / 1 second hold bottom position)

Rest as needed then,

Evolution B:

One “Sprint Round”
Run 400 Meters
Wallball shots, 30 Repetitions (20lb. / 14lb.)
Chest to Bar Pull-up, 10 Repetitions

Note: Athletes can pick their weight on the Front Squat and either maintain or increase the load. We will record the most weight lifted while maintaining the tempo. Barbells start on the ground (no racks). Compare todays weight on the Tempo to July 18, 2019. Remember on the Tempo that “slow is pro!”

IMG 7602 e1565045289577

VJ gets the VICTORY!


Congratulations to VJ on accomplishing a big goal of a sub 1:45 x 500 meter Concept2 Row.


Tuesday Special Programs 

  • CrossFit Masters Class (10:30AM – 11:30AM)
  • Bag Class (5:30PM – 6:15PM)
  • Warrior Yoga (6:30PM – 7:15PM)



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