10/2/15 – Froning Friday


First!  Final call for new tshirt orders as we are placing the order tomorrow!  If you want one please fill out the sheet on the front desk.

Second – we will be showing the Froning documentary that CrossFit made at the gym tomorrow (Friday) at 7pm.  Would love to see you all there!

CrossFit All Levels


A. Decline Pushups @21×1, 4xAMRAP, rest :60


B. Deficit Pushup @21×1, 4xAMRAP, rest :60


C. HR/Modified Pushups @2121, 4×12, rest :60

This continues our gymnastics based pressing progression from last week. Make the appropriate choice on which modification is appropriate for you. 


12 min AMRAP

12 Deficit Pushups

6 Strict Knees to Elbows @3133

3 Burpee OTB Jumps (30/24)

Dose Response: Muscular Endurance – Note the tempo on the strict K2E. Our goal here is gymnastics-based muscular endurance. Plan your breaks wisely and avoid going to complete failure.