METCON “Dirty Thirty” For Time: 30 Box jumps, 24″ 30 Jumping pull-ups 30 Kettlebell swings, 1 pood 30 steps Walking Lunge 30 Knees to elbows 30 Push press, 45# 30 Back extensions 30 Wall ball shots, 20# 30 Burpees 30 Double undersRead More

CFPC – CrossFit Gymnastics (No Measure) 15 min to complete work at your skill level: LAST DAY! We will re-test Monday! Level 1- “Unable to perform 1 unassisted Pull-up” A) 4 min EMOM: 4-6 Banded, strict Pull-ups. Reduce assistance if 6 reps completed. B) 3 sets of max time active hang from bar with 1:00...Read More

METCON For time: 50 Air squats 40 Sit-ups 30 Kettlebell swings (44/26#) 40 Air Squats 30 Sit-ups 20 Kettlebell swings 30 Airsquats 20 Sit-ups 10 Kettlebell swingsRead More