Complete Four Rounds:

On a 3:00 Minute Running Clock –
Run 400 Meters
Bench Press, As Many Repetitions As Possible

Note: Rest up to 3:00 between rounds. Mens prescribed weight is 135lb. and women’s weight is 85lb. Your score is the total number of Bench Press repetitions achieved over four rounds. The goal is 100 or more repetitions. This workout is back by popular demand! Compare todays effort to May 6, 2015.


Brothers Brad and Alex – Firefighter & Cop


Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP Workout today will be our HQ session.

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our CrossFit Light workout will join our HQ team tonight with slight modifications.

Krav Maga Phase A & B (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B & C (7:15 PM – 8:00 PM at Krav Maga)


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