FRIDAY 151016


Three Rounds for Time of
Run 400 Meters
Kettlebell Swing, 21 Repetitions (53lb. / 35lb.)

Note: The classic CrossFit triplet “Helen” was for many years known as the “CrossFit Challenge”. This workout was one of Coach Glassmans favorite challenges for his “Team Six” athletes, and was always a favorite at the early CrossFit certifications. The last time this workout was performed in our gym was October 3, 2014. A great goal on this workout is sub-12:00 with Rx’d weight. Pull-ups can be completed on the bar or rings today.


Melanie with Adrian Bozman – CrossFit Level 2 Trainer Course


Friday Special Programs

Phase A Olympic Lifting (8:00 AM – 9:00 AM at HQ)



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