30 December 2016

FRIDAY 161230

Evolution A: (All Levels)

As Many Repetitions As Possible (AMRAP) of Wallball in 90 Seconds (20lb. / 14lb.)

Rest as needed then,

Evolution B: (Advanced)

As Many Rounds As Possible (AMRAP) in 12:00 of,

100 Double Unders
50 Kettlebell Swings (53lb. / 35lb.)
20 Pistols (Single Leg Squats – Alternating Legs)

Or Evolution C (Intermediate & Beginner)

As Many Rounds As Possible (AMRAP) in 12:00 of,

100 Single Jumps
50 Kettlebell Swings (35lb. / 25lb.)
30 Goblet Squats (Same Kettlebell)



“The most important first step on the achievement of any goal always begins in your mind. Believe THEN achieve.” ~ Greg Amundson from Firebreather Fitness


Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (6:00 PM – 7:00 PM at HQ)


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