16 September 2019

MONDAY 190916

Evolution A:
Three Rounds for Time,

Barbell Ground to Overhead, 21 Repetitions (95lb. / 65lb.)
50 Squats
400 Meter Run

Rest as needed then three rounds of,

Evolution B:
In a single set,
Pull-up, Strict (As Many Repetitions As Possible)
At failure,
Pull-up, Kipping (As Many Repetitions As Possible)

Note: On Evolution A athletes can use any technique to bring the barbell from ground to overhead.  On the Pull-up complex, your score is your Strict over your Kipping. For example, a score of 5 / 10 is 5 strict, followed by 10 kipping. Your goal is to double (blue belt) or triple (purple belt) your strict pull-ups with kipping.

IMG 8121

Warriors and Patriots!


Week At A Glance


  • CrossFit Masters Class (10:30AM – 11:30AM)
  • Bag Class (5:30PM – 6:15PM)
  • Yoga is cancelled tonight


  • CrossFit Masters Class (10:30AM – 11:30AM)


  • CrossFit Strength Class (8:00AM – 9:00AM)


  • Join us at the CrossFit Affiliate Cup! The 10AM Class is cancelled.



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