Get in there

Five rounds for time of:

Row 250 meters

135 pound Front squat, 10 reps

15 GHD Sit-ups

20 Box jumps, 24 inch box

Jason Khalipa 14:03, Chris Spealler 14:29, Kristan Clever 14:59 (95lbs, 20″ box)

Scale Version A)
Five rounds for time of:
Row 250 meters
95 pound Front squat, 10 reps
15 Sit-ups
20 Box jumps, 20 inch box

 

Scale Version B)
Three rounds for time of:
Row 250 meters
10-35 pound Front squat, 10 reps
15 Sit-ups
20 Box jumps, 12-15 inch box

 

IMG_5911

Whaaaa…?

 

Row wmv mov

Front Squat wmv mov

GHD Sit-up wmv mov

Box Jumps wmv

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Grand Opening/One Year Anniversary Party, September 18th

Fight Gone Bad Fundraiser, September 25th

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“Valid criticisms of a fitness program need to speak to measurable, observable, repeatable data. If an alternative to CrossFit is worthy of our consideration it ought to be presented in terms of distance, time, load, velocity, work and power related to movements, skills, and drills.

Give me performance data. CrossFit can be scientifically and logically evaluated only on these terms.” 

                                                                                                              – Greg Glassman

“Narrative, Data, Method” by Greg Glassman

 

 

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