Every 5:00, Complete One Round For Time Of,

Double Under, 50 Repetitions
Front Squat, 21 Repetitions (95lb. / 65lb.)
Toes to Bar, 15 Repetitions
200 Meter Sprint

Note: In today’s workout, each round is individually timed and begins at the top of every fifth minute. After completing each round, capture your split time, then rest the remaining amount of time until the start of the following round. Complete three total rounds.


Diane Urban – 2016 CrossFit Games Bound!


Congratulations to Diane Urban (Cobbie’s mom!) on qualifying for the 2016 CrossFit Games as a Masters Athlete. Diane has been training extremely hard this year in preparation to return to the Games, and her performance during the Open was so strong that she finished in Third Place out of thousands of worldwide competitors. We believe she is going to compete and WIN the 2016 CrossFit Games this year!


Wednesday Special Programs

Warrior Yoga 75 (9:00 AM – 10:15 AM at Satvana Yoga)

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Complete Three Rounds for Time:

Weighted Jump Rope, 100 Repetitions
Medicine Ball Front Squat, 30 Repetitions
400 Meter Run

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)


Facebook Comments