10 DECEMBER 2020


“Choose Your Own Adventure”

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

  • Minute One: Pull-up
  • Minute Two: Assault Bike
  • Minute Three: Kettlebell Swing (53lb. / 35lb.)

Rest as needed then one “sprint round” of,

  • Run 400 meters
  • Burpees, As Many Repetitions As Possible (score)

Note: Choose a progressive repetition scheme of either 1, 2, or 3 rep’s to be added to each station on each round. For example, an athlete increasing by 3 rep’s would begin with 3 rep’s of each exercise on round 1, and by round 7 would perform 21 rep’s at each station. Compare today’s rep’s to October 30 and try to increase by 1.

IMG 1745 rotated

Congratulations to Coach Kim on earning her Brown Belt!


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


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