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

Deadlift (4)

A.1 Double DB/KB Staggered Stance RDL 2 x 6-8 reps per side (moderate)

A.2 Leg Curls w/sliders 2 x 6-8 reps

B.1 DL 4 x 4 reps @ 5xx1 tempo (not tng and reset each rep) *Nothing over 75% of 1 rm

B.2 Double DB Tate Press 4 x 8-10 reps @3xx1 tempo

DB Tate Press (8-10)

*Use two DB’s


Metcon (Time)

For time

800/700m Row

20 DL (185-225/125-155)

75 DU (125 SU)

600/500m Row

15 DL

50 DU (75 SU)

400/300m Row

10 DL

25 DU (35 SU)


Finisher Work:

KB Crush Grip Curls

2-3 sets x 8-10 reps @ 5xx1 tempo

1-arm DB Tricep Kickbacks

2-3 sets x 10-12 reps per side