In CrossFit


Tempo Deadlifts
*3sec neg, tap on ground (don’t bounce), and explode to top. Start at a moderate load and make 10-20lb jumps each set. Do not chase weight. Focus on positions. If you have a chink in the armor now it will get worse as we get into heavy 3s and 1s.

Cash Out
5 Rounds for time of:
12 Box Jumps (24, 20)
12 T2B
12 RKBS (70, 53)
*12min cap



A. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 100m run
Minute 2 – 10 push-ups w/ R/L rows
Minute 3 – 10 Strict Pull-Ups
Minute 4 – 10 weighted step-ups on box


Box News

  • Don’t Forget: This Thursday(5/19) is Bring-A-Friend Day at New Albany and East.
  • The weekly Competitor Meet-Up will be held this Saturday(5/21) at 4B East at 10:15AM. Come out and have some fun!
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