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

A: DB Muscle Snatch

3 x 4 reps per side EMOM

B : Snatch Pull + Hang PS (below knee) + PS

every 75 secs x 8 sets

*start @ 50% and build by feel as long as technique is solid.

*You can squat for both if you have the mobility

Metcon (Time)

For time

90/60/30 reps


30/20/10 reps

PS (75/58) *can scale up to (95/68)