Evolution A:

As Many Rounds As Possible in 6:00 of,

Concept2 Row, 20 Calories
Toes to Bar, 15 repetitions

Rest as needed then,

Evolution B:

Every Minute On The Minute (EMOM) for 10:00,

3 Deadlifts
2 Hang Squat Cleans
1 Shoulder to Overhead

Note: On Evolution A, how many athletes can Rx’ the session and achieve 5 or more rounds? On Evolution B, athletes can either maintain or increase the load with each round. All repetitions must be consecutive. Purple Belts should work towards 135lb. / 95lb. The work to rest ratio should be approximately 20 seconds “on” and 40 seconds “off.”

Happy Birthday to Coach Margaret


Thursday Special Programs 

  • CrossFit (6AM, 8AM, 10:30AM, 4PM)
  • Krav Maga (5:30PM – 6:15PM)




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