News
- Survey time! Help us structure the focus for the next months leading up to the 2019 Crossfit Open. Click her to fill it out. (It’s 2 questions long. I know attention spans are short but…come on…2 questions)
- Join us on Wednesday for an all day costume party!

Warm-Up
200 Meter Pec Walk
3 Rounds for quality
5 Single Arm Ring Rows (slow descent, each arm)
5 Windmills (each side)
7 Half Kneeling single Arm Press
9 Back Extensions

Strength
1 Rep Max Bench PRASS
then…
EMOM for 5 Rounds
1 Bench Press @ 90%

Conditioning
14 Minute Partner AMRAP: You go, I go.
10/8 Calorie Bike
10/8 Push-Up