In CrossFit


Bring a Friend Day!
Partner WOD
16min AMRAP:
50 Cal Row
40 Push-ups
30 Goblet Box Step-ups (20″)
200m Farmers Carry
*Partners split the work. Both partners go out on Farmers walk and can switch carry at any point. Can use KBs or DBs for step-ups and carry. Recommended load (53s & 35s)



A. 10 min EMOM:
Min 1: 6-8 strict T2B
Min 2: 40 second HS hold

B. 4 Rounds for time:
20 Air Squats
10 Push-Ups
20 Wall Balls
10 Burpees
2min rest after each round
*score is your slowest round


Box News

We will be partnering with lululemon Louisville to host Park WODs at Seneca Park starting this Saturday(8/20) at 9am! These will be open to the public so tell all your friends and family to come check it out!

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