Announcements

1Force Fall Reset- 10/9/23- 12/9/23. Sign up on the whiteboard in the back of the gym by 9/29/23.

$30 buy in- money will be used for winning team prizes plus food for our celebration at the end.

If you have any questions please ask a coach!

CrossFit 1Force – Crossfit

Strength

4 Sets of the Following

A1. Double DB/KB Stagger Stance DL x 6 to 8 reps /side

A2. Lateral Sled Drag *Blue/Green Band Around Knees* x 50ft /side

A3. Russian Twists x 16 to 20 Reps

Double DB/KB Staggered Stance DL (Weight)

Lateral Sled Drag

Metcon (4 Rounds for time)

E3MOM x 4 Sets

200m Run

10 Double KB Russian Swings (53s/35s)

5 Knees to Elbows

*Rest the Remaining Time*
**Score = Time for Each Round**