Workout of the Day

Sunday, May 6th 2018

Beach workout 11am and 12pm The gym will be closed! Join us at the parking lot behind Sports Basement, aka the old SFCF aka”the parking lot of dreams” *Please sign in ahead of time on MBO  

Wednesday, May 2nd 2018

Crossfit A) 4x 38/30 calorie row Rest 2 minutes after each interval B) 15 minute alternating EMOM: 1) 10-20 kipping toes to bar 2) 15-20 heavy kb swings (62/44lb) 3) rest Rx-Plus 70/53lb American swings

Saturday, April 28th 2018

Crossfit 25 minute Partner AMRAP: Run 400m 40 db front squats (35/25lb) or (50/35lb) 30 toes to bar Run 400m 40 db GTOH 30 toes to bar *Partners run together. Partner split up reps on other movements however desired