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

1-arm Standing Landmine Press (6 per side)

15 mins of the following:

1-arm Landmine Press (Standing) x 6 reps per side

Sled Power Rows x 40 ft

1-arm Farmer Hold Reverse Lunge Steps x 5 reps per side (hold DB in the opposite hand of the leg your working)

Hanging L-sit Hold x 10-20 secs

Metcon (AMRAP – Rounds and Reps)

13 min amrap

15 Weighted Abmat Situps (Hold DB across your chest)

12 Goblet Walking Lunge Steps (53/35) (can scale up to 70/53)

9 Russian KB Swings