In CrossFit


Back Squat
12 Min to find moderately heavy single
*This is NOT a 1RM. Leave 1-2 reps in the tank.

3 Rounds
45sec DU, 15sec rest
45sec Air Squat, 15sec rest
45sec Push Up, 15sec rest
45sec V Up, 15sec rest
*Score is sum of lowest reps during any round for each movement. Ex’ 20 DUs + 15 Squats + 10 Push-ups + 15 V-ups = 60



A. 8 min to complete:
5×5 Negative Pull-Ups

B. Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Russian Kettlebell Swings (heavy/UB)

Rest 3 minutes between sets, and complete a total of 5 sets.


Box News

Congrats to Team Four Barrel for winning the 2016 Grand Champion trophy at the Louisville Dragon Boat Festival!

Great turnout at the Running Seminar on Sunday. If you didn’t grab a handout or weren’t able to attend, download a copy here.

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