17 November 2016



As Many Rounds As Possible in 20:00 of,
Run 400 Meters
Pull-ups, Maximum Repetitions


“Hang 10”

As Many Rounds As Possible in 20:00 of,
Run 400 Meters
Hang Power Clean, Maximum Repetitions (95lb. / 65lb.)

Note: Today is Athletes Choice on the metabolic session. On both workouts, once the set of Pull-ups or Hang Power Cleans has begun, you cannot come off the bar, or the set is terminated and you must return to the run. Keep a running total of the repetitions during the workout. Scores of 100 or more total repetitions earn bragging rights! On this workout, faster on the run is not necessarily better for an top over score. Compare todays workout to November 13, 2015 and December 30, 2015.



Good luck and safe travels to Greg Amundson who will be working with Los Angeles Police Department Police Academy this week on the implementation of CrossFit for Recruit training.


Thursday Special Programs

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

Note: Our 8AM and 5PM class will be HQ programming.

Satvana Please note Satvana is cancelled tonight. 

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)


This website or its third-party tools process personal data.
You may opt out by using the link Opt Out