• CFC 2015.1.31

    Main – Cardio CrossFit Metcon (Time) 5 Rounds of: 20 OH Walking Lunge Steps (45/25) 40 DUs (120 Singles)

  • CFC 2015.1.30

    Main – Cardio CrossFit Metcon (AMRAP – Reps) 3 Rounds on a 5 minute running clock: 500m Row 400m Run Max reps situps in remaining time Rest 3 Minutes Count completed situps as reps. If you are unable to get in the door with :30 secs on the clock, reduce your rowing distance to 400m.

  • 01.30.15

    Main – Daily Workout Metcon (No Measure) Bench Press: 4 sets of 3 reps in between each set complete 10 hard ring rows Metcon (Time) For Time: 800m run buy-in 5 Rounds of Cindy AFAP 800m run cash-out Bench Press