August 19, 2014 admin


For Time:

Run 4k

Notes:  We will be using the Clinton River Trail for this…once everyone is ready we will walk to the trail and complete the run then walk back.  Be sure to dress appropriate depending on the time of day you’re running and bring a water bottle!  Compare to 06/09/14.


Competitor’s Program

1. 3×3 Split Jerks, rest 2mins

2. 2×2 Back Squats @ 100%, rest as needed

3. Max Ladders in 5mins: 2-4-6 C2B Pull Ups

Notes:  2 reps unbroken + 4 reps unbroken + 6 reps unbroken = 1 ladder.

4. 2miles on Airdyne @ 100%


“Today was good.  Today was fun.  Tomorrow is another one.” – Dr. Seuss

At The Crossroads Between Yoga and CrossFit

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