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

Bench Press (5)

A.1 Bench Press 5 x 5 reps

A.2 Double Kneeling Banded Face Pulls 5 x 12 reps

Metcon (AMRAP – Rounds and Reps)

10 min amrap

1-arm Farmer Walk x 50 ft (right arm)

10/7 Pushups (can scale up to Ring or Bar Dips)

1-arm Farmers Walk x 50 ft (left arm)

10 Up n over Box Jumps (24/20)

Rest 1 min

4 mins Plank Hold (accumulate)*forearms