Coach Andrew is looking to see if anyone is interested in improving their running ability and overall endurance. If you are interested, you can shoot him an email at andrewnorvalsky2 @gmail.com or chat with him when you see him in the gym about it.

CrossFit 1Force – Crossfit

Front Squat (5)

A. FS up to a tough set of 5 in 10 mins (build by feel)

Metcon (AMRAP – Rounds and Reps)

18 min amrap

500/450m Row

20 PP (95/63)

60 DU (90 SU)

500m/450m Row

20 FS

60 DU

500m/450m Row

20 Thrusters

60 DU



*Every 100m row is 1 rep.