Rowing Clinic: 2/17 10 am Open to 12 athletes per class.
9 am will be endurance. Please reserve ahead of time. If the 10 am fills up, we’ll add an 11 am with 12 spots.
We need you.. to help us judge this Saturday’s in-house comp! Let a coach know if you’re interested in volunteering.

CrossFit 1Force – Crossfit

Hang Clean + FS (1 + 1 + 1)

A. Clean Pull + Hang Clean + FS on the min for 10 mins (nothing to heavy here)

B. FS @ 36×1 tempo up to a quick single in 6 mins

Front Squat (1 @ 36×1 tempo)

Metcon (No Measure)


Odd mins- Amrap Strict Pullups

Even mins- 15/12 Cals on AB (adjust as needed here)

Rest 2 mins


5/10/15/20m Shuttle Run