15 February 2017


Three Rounds for Time:

20 Repetitions, One Arm Kettlebell Shoulder to Overhead (53lb. / 35lb.)
Run 100 Meters
20 Repetitions, Toes to Bar
Run 100 Meters
30 Repetitions, Kettlebell Swing (Same weight as STO)

Note: The Shoulder to Overhead repetitions are 10 each arm, alternating as needed. Technique for the One Arm Shoulder to Overhead will be taught in class.

Greg Amundson early workouts2


Greg Amundson and Dave Leys – CrossFit HQ, circa 2003


Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (6PM – 7:00 PM – Bas Rutten Bag Class – 5 x 2:00 Rounds with Coach!


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