“Choose Your Own Adventure”

On a 21:00 clock (7 rounds each station)

  • Minute One: Pull-up
  • Minute Two: Assault Bike
  • Minute Three: Kettlebell Swing (53lb. / 35lb.)

Rest as needed then one “sprint round” of,

  • Run 400 meters
  • Burpees, As Many Repetitions As Possible (score)

Note: Choose a progressive repetition scheme of either 1, 2, or 3 rep’s to be added to each station on each round. For example, an athlete increasing by 3 rep’s would begin with 3 rep’s of each exercise on round 1, and by round 7 would perform 21 rep’s at each station. Compare today’s rep’s to October 30 and try to increase by 1.

Congratulations to Coach Kim on earning her Brown Belt!


  • CrossFit at 6AM, 8AM, 10:30AM and 4PM


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