30 November 2016


Complete Three Rounds For Time,

Run 400 Meters (or Row 400 Meters)
20 Front Squats (95lb. / 65lb.)
10 Shoulder to Overhead (95lb. / 65lb.)

Note: This is an old-school, circa 2002 “CrossFit HQ” Original WOD, programmed by CrossFit founder “Coach” Greg Glassman. Coach Glassman was a huge believer in the benefits of programming compound multi-joint movements in couplets and triplets.


Adrian gets his first Rope Climb!


Wednesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga Class cancelled tonight. Next class is Monday at 6PM. 


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