Announcements

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.

CrossFit 1Force – Crossfit

PJ + SJ

up to tough set in 10 mins

(solid technique here. We are not going for a max here.)

Metcon (Time)

Partner Workout

2 rds

30 Strict Press (75/53) *can scale up to (95/68)

60/48 Cal Row

Right into:

1 round

100 KB Sumo DL High Pull (53/35) *can scale up to (70/53)

100 Russian KB Swings

*21 min time cap