15 April 2015


Row 400 Meters For Time
Rest exactly 1:00
Row 1200 Meters For Time

Rest as needed then,

Run 400 Meters For Time
Rest Exactly 1:00
Run 1200 Meters For Time

Rest as needed then,

100 Double Unders For Time
Rest Exactly 1:00
120 Kettlebell Swings For Time

Note: Todays workout was last completed in our gym on January 16, 2015, and quickly became a favorite. Athletes may choose their start station but must honor the prescribed order of rotation. Former “Rowed Royalty” competitors are encouraged to complete the Row evolution first and set a new record.  The 1200 Meter Route will be our Big Loop. Mens prescribed Kettlebell weight is 53lb. and women’s weight is 35lb. Fastest overall time of the day wins a free pedicure or massage at Opal Spa & Boutique.


Nathan “The Champion” Mendelsohn


Nathan “The Champion” Mendelsohn wins by Arm Bar in the Black Belt Division at the Brazilian Jiu Jitsu Tour American Cup on Saturday, April 11, 2015. Congratulations Champ!


Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

On a 20:00 Running Clock,

“Buy In” with an 800 Meter Run (Or Bike 4:00 or 250 Weighted Jump Ropes)

Immediately followed by,

As Many Rounds As Possible (AMRAP) of:

5 Pull-up (Use a Band if needed!)
10 Push-up
15 Squats


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