WOD

Crossfit Tuesday

AnnouncementsJuly 4th 8:30 and 9:30 am Only. Classes will be capped at 25 athletes. Registration will be open 2 days before. If both classes fill up we'll add a 10:30 am class. No 6 am on Friday, July 5th. CrossFit 1Force - CrossfitMetcon (No Measure)8 EMOM Odd mins-...

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Metcon Monday

AnnouncementsJuly 4th 8:30 and 9:30 am Only. Classes will be capped at 25 athletes. Registration will be open 2 days before. If both classes fill up we'll add a 10:30 am class. No 6 am on Friday, July 5th. CrossFit 1Force - CrossfitMetcon (Time)For time 21 Thrusters...

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Benchmark

CrossFit 1Force - CrossfitCrossfit Games Open 19.2 (Ages 16-54) (AMRAP - Reps)8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 - 15 @ 135# / 85# *Round 2 - 13 @ 185# / 115# *Round 3 - 11 @ 225# / 145# *Round 4 - 9 @ 275# / 175#...

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Endurance

CrossFit 1Force - CrossFit EnduranceMetcon (Time)21-18-15-12-9-6-3 Hang DB cleans Burpee Cal Row/ABMetcon (Time)21-18-15-12-9-6-3 Hang DB cleans Burpee Cal...

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Crossfit Saturday

CrossFit 1Force - CrossfitBack Rack Reverse Lunge Steps (6-8 reps per side)A.1 Back Rack Reverse Lunge Steps 3 x 6-8 reps per side A.2 Supinated Grip Barbell Rows 3 x 8-12 repsSupinated Grip Barbell Row (8-12)Metcon (AMRAP - Rounds and Reps)Partner Workout 10 mins of:...

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Crossfit Friday

CrossFit 1Force - CrossfitMetcon (No Measure)A.1 DB Floor Press 3 x 15 reps A.2 Banded Face Pulls 3 x 20 reps A.3 Seated Medball Russian Twists 3 x 25 repsMetcon (No Measure)A.1 DB Floor Press 3 x 15 reps A.2 Banded Face Pulls 3 x 20 reps A.3 Seated Medball Russian...

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Programming isn’t anything

It’s everything.