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7/15/19


Crossfit:

Metcon:

10 min EMOM

4 Front Squats (155/95#)

2 Push Press (155/95#)

4 Box Jump Overs (30/24”)

If the reps aren't completed in 1 min, it becomes an AMRAP.

Strength:

Pause ring rows- 5x4 (Rx: heels on a 12 inch box)

Pause at the top for 1 second.

Crossfit Light:

1.

For Time

350m Row

25 Med Ball Squats (20/14#)

25 Russian Twists (20/14#)

250m Row

20 Med Ball Squats

20 Russian Twists

150m Row

15 Med Ball Squats

15 Russian Twists

2.

Finisher

2 Rounds for reps

1 min Squat Thrusts (No push up burpee)

30 sec Rest

1 min SU

Rest 90 seconds between rounds


WHAT PEOPLE SAY

 

If you are looking for a challenge that is fun and rewarding, this is the place. The welcoming and knowledgeable coaches push you while making sure you are lifting safely with proper form. There is a place for every fitness level at this gym with all the workout being scalable. Each week I see myself improving and gaining confidence.

— Leyna