RED Friday – 4.18.13

4 sets of: A1. KB Swings x 20 reps (Russian) Rest 45 seconds A2. Shoulder Press x 6-8 reps @ 2111 (Barbell or Dumbbell) Rest 45 seconds A3. Front Plank x 45 seconds Rest 45 seconds B. 15min AMRAP 15 TTB 100m Run

Thursday – 4.17.14

In teams of 4, complete 4 rounds each of: 500m Row 25 Wall Balls 400m Run 25 Burpees Each team member will start on a different station. Teammates may not rotate to the next station until everyone has completed their required reps/distance.

CFS Triathlon Update

I hope you all are getting excited about the upcoming CrossFit Triathlon. The most asked question I have been getting is “Can I do the shorter swim but do the longer row and run?” The answer is NO! You must choose one. Here’s the thing, like with anything in CrossFit you can scale or modify. […]