4/20/17 – Shoot the Shit this Sunday

lisa hoffman rowing


This Sunday is the next of our monthly “Shoot the Shit” sessions.  Have something you’ve been wanting to talk out with us?  Let us know!  Schedule a time to meet this Sunday (between 10 and 11am) by sending us an email.  It can be about nutrition, your progress, specific goals, or even just if you feel like hanging out with us :)

CrossFit All Levels

For Time

100 Double Unders

75 Wall Ball

50 Pushups

25 Burpee Box Jumps

*choose the pushup variation most appropriate for you


A. Floor press – 4×4.4, rest :20/1:30

B. Front Rack Split Squats – 3×5 each leg

*heavy across

C1. Kang Squats – 3×5

C2. Hollow Body Rocks – 3×20

*if can’t rock, then max effort holds


2-3 x 200m Easy, 400m Fast, 200m Easy

1:00 rest