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

Odd Object Hold Squats (6)

*Use D-Ball, Sandbags, Stones etc
A.1 Goblet Cossack Squats 2 sets x 6 reps per side (moderate)

A.2 Copenhagen Side Plank Hold 2 x 10-20 secs per side

B.1 Odd Object Squats 3 x 6 reps @ 33×1 tempo

B.2 Hand over Hand Sled Pulls 3 x 50m @ moderate weight

Hand over Hand Sled Pulls (50m)

50-100 ft w/rope and small sled

Metcon (Time)

3 rds

200m Run

20 Double KB/DB Front Rack Reverse Lunge Steps @ tough weight

200m Run

20 KB Swings (53-70/35-53)

rest/walk 2 mins after each round



*Your score is total time including your rest time.