Monday February 24, 2020

Sunday March 8th at 11am at Harbor East, we will be hosting a women-only crossfit total competition to celebrate International Women’s Day. Check the blog for more details and to sign up!


Back Squat
5/5/4/4/3/3 (build in load) 


Fitness: 95/65
Performance: 115/75
Open: 135/95

12 min Cap 

Athletes: Build up in load today with the back squats.  Try to get your last set of 3 to about 90-95% of your 2 RM max.  For the thrusters they are a touch heavier than normal because the rep scheme is designed to go a little heavier. 


Every 2min for 12 minutes 

10 Box Jumps
7 DB Burpee (hold dbs and do a burpee)
Max Singles or Doubles 

Rest 2min

Every 3 minutes 12 minutes
12 Cal Row 
18 Med Ball Squat Cleans 
Max Russian Twist (hold a Med Ball)

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