Announcements:
  1. On Monday, 4/9, we will be kicking off a “Couch to Triple 3” training program. This will be 3-5 day/week training program that is to be done in addition to your CrossFit classes. For more information see our events page.
  2. To celebrate the end of the 2018 CrossFit Open, we will be having a Workout and Cookout on Saturday, 4/14 from 10:30AM -1:30PM. Feel free to bring a dish to share. We will be providing some grilled meats and veggies. (the 9:00AM, 10:00AM, and OLY class will be cancelled for this event). More info can be found on ourĀ events page.
Ā Strength:

A. Bench Press: 3RM, -10% for 2 x 3

B. Bent Over Bilateral DB Row: 3 x 8-12

Conditioning:

Fitness

3 Rounds:

  • 10/10 Single Arm DB Push Press (35% BW/25% BW)
  • 10 Strict Burpee Pull Ups
  • 30 Box Jumps/Step Ups (24/20)
  • 400m Run

Performance

3 Rounds:

  • 5 Parallette HSPU
  • 5 Muscle Ups
  • 30 Box Jumps (24/20)
  • 400m Run

(15 min cap on both options)

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