27 June 2019


Tempo Deadlift, 3,3,3,3,3 Repetitions (5 to 7 second tempo)

Rest as needed then,

On a 18:00 Running Clock (6 Rounds Each Station)

Minute One: 3 Wallball Shots (20lb. / 16lb.)
Minute Two: 3 Calorie Concept2 Row
Minute Three: 3 Calorie Assault Bike 
Minute Four: 6 Wallball Shots 
Minute Five: 6 Calorie Concept2 Row
Minute Six: 6 Calorie Assault Bike 

Continue this progression until,

Minute Sixteen: 18 Wallball Shots
Minute Seventeen: 18 Calorie Concept2 Row
Minute Eighteen: 18 Calorie Assault Bike 

Note: Similar to many CrossFit Games workouts, todays session increases in intensity and volume as the workout develops. You must finish each interval within 50 seconds. If you reach the “limit” of your repetition or calorie potential, stop at 50 seconds, and repeat that same number of repetitions or calories on the next round for that one specific station. Your goal is to Rx’ todays session and achieve the required repetitions on each station for each round. Remember that “Slow is Pro” on the Tempo Deadlift! Compare today’s effort to May 16, 2019. 

IMG 7199 e1561585920148

JP achieves his first Rope Climb!


Thursday Special Programs 

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

Please note there is no Bag Class tonight. The last class of the day is the 4PM workout.



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