19 December 2019


Evolution A:

For Time, 800 Meter Concept2 Row

Rest as needed then,

Evolution B:

Every 2 Minutes for 16:00 Minutes, Power Clean (3RM Load – Heavy!)

Rest as needed then,

Evolution C:

Rope Climb, 3 “Competition Series” climbs

Note: Today we are “dividing” the three foundational modalities of the CrossFit program including metabolic condition (Concept2 Row), weightlifting (the Power Clean) and gymnastics (the rope climb). Treat each evolution as a personal competition and do your very best. Power clean load should be heavy; a load you can clean 3 times consecutively but not 4 (in other words, a 3RM load).

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Kaylee is promoted to CAMP Blue Belt!


Kaylee is on her way back to Canada to finish Acupuncture school! Following her last workout on Tuesday, the 4PM crew surprised her with a promotion to CAMP Blue Belt.


Thursday Special Programs 

  • CrossFit Masters Class (10:30AM – 11:30AM)
  • Krav Maga (5:30PM – 6:15PM)



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