Three Rounds for Time:

Kettlebell Swing, 30 Repetitions
15 Burpees
Run 200 Meters (to Krav Maga)
Toes to Bar, 30 Repetitions
15 Burpees
Run 200 Meters (to HQ)

Note: Today’s session is an “Old School” Coach Glassman original, circa 2003. This workout rewards technique in the Kettlebell Swing and Toes to Bar skills! There is a 30:00 time cap on todays session.

Faith Works Ministry meets tonight at 5:15PM


We hope you can join us tonight at 5:15PM at our HQ location for Faith Works Ministry. Tonight’s message is on the combined power of perspective and persistence. All faith backgrounds are welcome. The 4PM CrossFit workout is the last class of the day. Free coffee and tea from 5PM to 5:15, with the ministry starting at approximately 5:15. Please note Krav Maga is cancelled tonight.


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