Spend fifteen minutes and find your 1RM (1 Rep Max) Front Squat.

Rest five minutes then,

Row 1K For a Record Time.

Note: As extra credit, exactly five minutes after your 1K Row, repeat the effort and try to remain within thirty seconds of your first round time. This takes more mental than physical strength.

Lily “The Warrior” Webber


Lily Webber is one of the strongest Athletes in our gym. On February 22, 2013, Lily set a  gym record with a 9:32 on the CrossFit girl “Diana”. A frequent competitor in our Advanced Class, Lily embraces the Warrior Spirit in every aspect of her life. Keep up the inspiring work Lily!


“To achieve the mood of a warrior is not a simple matter. It is a revolution. To regard the lion and the water rats and our fellow men as equals is a magnificent act of a warrior’s spirit. It takes power to do that.” – Carlos Castaneda