The first Run/Endurance Pop-Up will be Friday 6/24 @ 5:30pm with Coach Andrew. If you have a sport/smart watch, fitness tracker, etc. please bring it. We will be discussing the goals and execution of the programming in addition to a thorough run warmup and workout.

CrossFit 1Force – Crossfit

Alternating DB Bench Press (8 per side)

(1 arm stays at the top while the other arm performs the rep)
A.1 Supine Medball Bench Throws 2 x 8-10 reps

A.2 Palms up Banded Pull Aparts 2 x 10-12 reps

B.1 DB Alternating Bench Press up to a tough set of 8 reps per side in 3-4 sets

B.2 DB Powell Raises 3-4 sets x 8-10 reps per side

Metcon (AMRAP – Reps)

1 min on/1 min off x 8 sets

6/5 Cals on AB

Uneven Farmers Walk x 60-80 ft @ tough weight

Amrap Pushups/ Hand Release Pushups



*Uneven Farmers Walk is one side will be heavier than the other. For example, if you’re carrying a 35 lb KB on your right side, you will carry something heavier in your left arm. You will alternate every round here with which each side.

*Rounds 1,3,5,7 will be Pushups

*Rounds 2,4,6,8 will be Hand Release Pushups

*Score is total amount of pushups accumulated in 8 rds.