Thursday Workout: Team Workout. Bring a Friend Day!

Bring a friend to any regular CrossFit class today!  Intro and Essentials are still on a normal schedule.



In Teams of 2, Complete the Following for Time:

  • Wall Ball to 10′ Target (20/14) x 100
  • Walking Lunge Holding Plate (45/25) x 50
  • Run x 400m
  • Sit-up x 80
  • Box Jump Step Down (24/20) x 40
  • Run x 400
  • Sandbag Clean (50s/30s) x 60
  • Handstand Push-up x 30

Notes: Team completes the running portions together, otherwise only 1 person working at a time.

Level 1 Subs

  • Wall Ball to 9′ Target (14/8) x 100
  • Walking Lunge x 50
  • Run x 400m
  • Sit-up (anchored) x 80
  • Box Jump Step Down (18/12) x 40
  • Run x 400
  • Sandbag Clean (30s/20s) x 60
  • Knees on Box Push-up x 30


“First Friday” Pot-luck Style BBQ – October 4 at the gym!

The final “First Friday” Potluck-Style BBQ and Hangout at the gym is this Friday, October 4!  See the Facebook Event for more info.  This will be the final grill-out of the summer/fall, so come and hang out with your fellow CrossFitters after regular classes around 6pm!  It’s a BYOB/BOYM(eat) event, and you can bring a side dish for sharing if you want.  There will be corn-hole, and we can move the hangout inside when it gets dark out.  Come on out!

Civilian Military Combine, Bryce Mtn Resort October 12

Have you seen the flyers and posters around the gym for the CMC Mid-Atlantic Mountain Assualt at Bryce Mountain?  This is going to be a really fun race (think 5 miles with badass obstacles) and would be a great event if we get enough people to sign up and represent the gym!  Who’s interested?  We have a discount code that can get your registration fee down below $100 if you want to sign up (registration closes October 10), just email Scott!

4 thoughts on “Thursday Workout: Team Workout. Bring a Friend Day!

  1. 17:58 – partner was Derek (awesome partner)

    (awesome workout; smart programing)

  2. 12:56 w/ Kyle

  3. 16:45 solo run
    Sandbags were ground to shoulder, got mixed up apparently

  4. 22 something with solicited friend. Lost a few minutes during the partner puke n’ rally…haha.

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