7.9.26 HIGH SPEED CHASE

WARM UP 500m row (250 slow / 250 moderate to fast) Take note of your final 250 pace. ...

7.8.26 DISFAVOR

WARM UP Bike 5 mins Clean Warmup without the squats Dynamic Stretch STRENGTH 14 ...

WARM UP 400m run then 2 rounds 8 Arch Hollow Swings 8 Slam Balls 8 Situp Dynamic ...

WARM UP 6 Min AMRAP 7 Cal Bike 5 Wallball 4 Burpees STRENGTH Front Squat Build ...

REST DAY–SEE YOU TOMORROW

HAVE A GREAT HOLIDAY. STAND FIRM IS CLOSED TODAY. SEE YOU ON MONDAY

No Kids CrossFit today. No Open Gym on Saturday. Today you have the option of 2 ...