A. 2000m Row B. 10-1 Burpees, Ab-Mat GHD Ball Throws

A. 21-15-9 Push Press (60kg / 40kg) Pull Ups B. Karen 150 Wall Ball for time For those following our CF Endurance programming, in your own time: Long Interval 6-8 x 600m, Rest 2:00

5 Rounds for Time: 15 Overhead Squat (42.5kg / 30kg) 400m Run

AMRAP in 20min: 8 Bar Facing Burpees 8 Deadlifts (80kg / 50kg) 8 Knees 2 Elbows For those following our CF Endurance programming, in your own time: Short Interval 8 x 20:10, Tabata Sprints, 20 Secs On, 10 Secs Off If possible use a treadmill, set grade to 12% and speed to 90% of your [...]

A. 3 x 3 Skin the Cat B. L Sits (for time) C. Pistols (2 x 10 each leg) D. Handstand Push Up Progression

Don’t forget that rest is an important part of your training schedule. For those following our CrossFit Endurance programming, in your own time: Time Trial 5 – 15km Whats the distance of your next race/goal?

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his [...]