BLOG

A.) 800m run for time

B.) Tabata

-pull ups
-kbs
-push ups
-lunge steps

rest 1 minute between tabatas

Hello CFID! We just wanted to let everyone know that we will have very limited classes this weekend. Our very own Breona Evans has qualified as an individual to compete at the Crossfit Games Regional event this weekend.

A.) Power Snatch

1-1-1-1-1

*Increase load each rep


B.) 4 Rounds for time

30 wallballs (20/14)
15 power snatches (75/55)

A.) Conditioning

For Time:

1k row
100 double unders
1 mile run
100 sit ups

A.) Strict Press

* Take 10 minutes to work up to a heavy single


B.) Teams of 2

20 minute AMRAP

200m med ball run (20/14)
20 knees to elbows
20 push press (95/65)
20 sdlhp (95/65)

A.) Front Squat

Take 15 minutes to find new 1RM


B.) 10 minute AMRAP

climb and ascending ladder by multiples of 3 of...


Thrusters (95/65)
Burpee box jumps (24/20)


3,6,9,12,15,18, etc...

A.) Movement Prep


B.) "Team Angie"

For Time:

100 pull ups
100 push ups
100 sit ups
100 air squats

*every 4 minutes both partners must run 400m
*1 person working at a time

A.) Movement Prep

B.) 5 Rounds

3 min running clock
-15 burpees
-5 Dead lifts (185/125)
-AMRAP double unders

*Rest 1 minute between rounds
*Score total double unders

A.) For Time:

500m row

*Go for new PR


B.) 15 minute AMRAP

5 Power Snatches (95/65)
10 Overhead Squats (95/65)
15 Ttb

A.) Gymnastics

5 Min AMRAP

-Muscle ups


*Sub 1= burpee chest to bar
*Sub 2= burpee pull up

B.) Conditioning

For Time:
800m run
40 box jump overs (24/20)
800m run