• 08.30.14

    Main – Daily Workout Metcon (No Measure) With a continuous running clock, perform the following: 0:00 – 1000 Meter Row 5:00 – 30 DB Thrusters 10:00 – 50 Burpees 15:00 – 30 Box Jump Overs (24/20) 20:00 – 50 Ground to Over Head (45/25) 25:00 – 750 Meter Run

  • 08.29.14

    Main – Daily Workout Metcon (AMRAP – Reps) In 5 minutes, complete the following: Row 500 Meters Run 400 Meters DB Ground to Overhead x Max Reps Rest 5 minutes. Perform a total of four sets (35 minutes, 2000M row, 1600M run and count your G2OH)

  • CFC 08.28.14

    Main – Cardio CrossFit Metcon (Time) 4 Rounds 300 m row 10 Man Makers 20 Russian Twists 30 Double unders 2 min rest Man Makers: https://www.youtube.com/watch?v=iMNnvhg1JcM