Friday 10/13/23

October 12, 2023
Friday 10/13/23

Saturday & Sunday 10/14 & 10/15

Our facility will be closed this coming weekend for a CrossFit Level 2 seminar. We will not be holding any classes. Sorry for the inconvenience! 

The Mobility

The Warm-up

9:00 All Stations

:20 Mono sprint

Down Dog Push Back

Curtsy Lunge

Wall Slides

Handstand Hold or Scaled Wall Walk

Station #1

Front Squat (from rig)Build

Pistol Build

Station #2

Burpee over Rower

Pistol (Scaling) build (Rx and Per only)

Station #3

Partial wall walk -->Wall walk

Double Unders/Single unders

Station Day

Each station 9:00 with 4:00 transition

Station #1

Front Squat (from rig)

5 x 5

Build to a heavy set of 5

Station #2

Down Ladder For Time

*Calories and Pistols go up by 2, while burpees go up by 1

Calorie Row

Burpee Over Rower


Station #3

As Many Rounds/Repetitions As Possible

Handstand walk OR Wall Walks

Calorie Echo

Double Unders

*ONLY ATHLETES THAT HAVE HANDSTAND WALKS WILL BE DOING THEM! TODAY IS NOT THE DAY TO TRY... Wall walks will help get you closer to being able to handstand walking, but this is a very challenging movement, and we don't want injuries.

The Finisher

1/2 Kneeling Palloff Press

Landmine Wood Chop

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