16 September 2015


“Got Endurance?”

For time:

Run 1600 meters (Big Loop)
100 Double-Unders (or 150 Weighted Jumps)
30 Kettlebell Swings (53lb. / 35lb.)
15 Pull-ups
Run 800 meters (Floral Loop)
75 Double-Unders (or 125 Weighted Jumps)
20 Kettlebell Swings (53lb. / 35lb.)
12 Pull-ups
Run 400 meters
50 Double-Unders (or 100 Weighted Jumps)
10 Kettlebell Swings (53lb. / 35lb.)
9 Pull-ups

Note: This is an amazing session for stamina, endurance and cardiovascular health. Concept 2 Rowing of equal distance will be a modification for this workout. The last time this workout was performed in our gym was August 4, 2015.


Thomas Rx’s Fran sub 10:00


Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP workout will be HQ programming today.

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

Today our  Light Class will join our HQ class and programming.

Krav Maga  (6:00 PM – 7:00 PM at Krav Maga)
Note: Please bring a towel and dry shirt to Krav Maga!


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