• CFC 2014.10.1

    Main – Cardio CrossFit Metcon (No Measure) EMOTM 15 Minutes 5 Man Makers (30/20) Metcon (No Measure) Tabata Dragonfly

  • 2014.10.1

    Main – Daily Workout Push Press (15 mins to find 2RM) Push Press (Drop weight to 75% of 2RM and go for max reps) Metcon (Time) Four rounds of: 25 Kettlebell Swings (53/35) 50 Double-Unders Metcon (No Measure) Tabata Dragonflies

  • 2014.9.30

    Main – Daily Workout Metcon (5 Rounds for reps) 5 Rounds of 4 Mins Each 500m Row Then Amrap of:: 10 Burpees 10 Squats 10 Push Ups 10 Sit Ups 4 mins rest after each round