24 October 2019


Strength Day!

Deadlift, 2,2,2,2,2,2 repetitions (10 second descent)

Shoulder Press, 2,2,2,2,2 repetitions (use the Jerk for ascent – 10 second descent)

Rest as needed then,

On a 3:00 clock,

Assault Bike, 30 Calories (women 25)
Wallball shots, 20 Repetitions (20lb. / 16lb.)
Pull-up, As Many Repetitions As Possible (score)

Note: The goal today is to work within 80% of your 1RM while maintaining the 10 second tempo. The focus is on strength! Athletes competing in the Open might consider working at a lesser percentage of the 1RM or resting today.


Rachel promoted to Purple Belt!


Thursday Special Programs 

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


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