FRIDAY 190412

“Got Speed?”

Five Rounds, Each Individually Timed:

Concept2 Row, 100 Meter Sprint
Rest up to 90 Seconds between Efforts

Rest as needed then,

Five Rounds, Each Individually Timed:
Assault Bike, 10 Calorie Sprint 
Rest up to 90 Seconds between Efforts 

Cash out with Strict Pull-up Progression: 7,6,4,3,3 

Note: Todays workout is all about developing speed and explosive power. This is intended to be an intense day of training, with relatively low impact on the body. Athletes can move back and forth between the Row and Bike, or complete all of one station first. 

Adrian is back from Japan!

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Friday Special Programs 

8:00AM – 9:00AM – CrossFit Strength and Olympic Lifting

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Join Greg Amundson and Nicole Brown for a very special evening of worship music, prayer, fellowship and a sermon message on the power of Faith. Ticket price also includes a free copy of Greg Amundson’s #1 bestselling book “ABOVE ALL ELSE.” 

All proceeds from the “Night of Hope” will be donated to Nicole Brown for the purpose of her travel expenses to The Shirley Ryan Ability Lab in Chicago. The combination of your ticket purchase, prayers, and Faith in the infinite healing power of God can accelerate the miracle of rehabilitation that Nicole needs. 

Doors open at 5:00PM and include light refreshments, healthy snacks, and free coffee from our friends at Coffeetopia. The concert begins at 6:00PM and Greg’s sermon message and group prayer will take place at approximately 6:45PM. Please purchase your tickets by following this LINK.

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