Ashley blowing through the Front Rack Lunges!
10 Down and Back Sprints
10 Wall Walks
5 Down and Back Sprints
5 Wall Walks
*30 Minute Cap
1 Minute Plank Hold
2 Minutes Max Sit Ups
*1 Minute Rest between sets
Every Minute on the Minute for 5 Minutes
25 Double Unders (or 45 Singles)
10 Toes-to-Bar (or Knee Raises)
10 Rounds for Time
5 Hang Power Cleans (135/85)
10 Front Rack Lunges (135/85)
5 Burpees over the Bar
*Scaling Options will include lunges with bar in back-rack position
*18 Minute Cap
2 Minutes on, 1 Minute Off
3 Goblet Squats (1.5 Pood/1 Pood)
6 KB Swings
9 Box Jumps
*Start each interval where you left off
Max Unbroken Toes to Bar
*2 Minutes between efforts
Please register under the ‘Sign Up’ tab prior to arriving for class.
Give THIS a read to answer your questions about KB Swings
Please Contact us at email@example.com with any questions
Bring a friend on Saturday at 9 AM for our Free Trial Class!!
On October 5th, Coach Dave took part in the second annual Garden State Open at Crossfit 908 in Berkley Heights, NJ. 150 men and women competed in four different divisions. After 5 grueling workouts, Dave finished the event in 2nd Place!
21 – 15 – 9
Reps for Time of:
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