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Saturday, January 4th



Shoulder Press


60% - 65% - 70% of your 1RM


In Teams of 2, Break Up Reps However 

AMRAP in 12:00

10 Shoulder Press 85/55

10 Push Press 85/55

10 Sprints

20 Game Standard Box Jumps 24/20’’



In Teams Of 2..

With 20:00…

Row 1600m (10m Sprints), then 2 rounds:

50 Ring Rows/Pull Ups (Bar Hang)

50 Box Jump Overs (Wall Sit/Bottom of Squat Hold)

50 Push Ups (Plank)

*Partners split up the row/reps as they see fit

*If partner cannot hang, perform a farmer carry hold

* If you complete the 2 rounds before 20:00 start the row again



No class, next available class is Monday at 7:30pm.

CrossFit For Sport [CF4S] is a program designed for young athletes, ages 10-18. Whether you are looking to excel at sports outside the gym or wow college recruiters, our program is for you. We will focus heavily on proper movement mechanics and have a better understanding of functional movements. As athletes progress through the program you will see tremendous improvement in speed, strength, and coordination. We will prioritize making our athletes stronger through safe movement patterns, proper warm up, and mindset development. Each hour long class will involve a group warm up, several lifts, and then a short to mid length conditioning piece.

CrossFit For Sport is designed and implemented with one goal in mind - to make young athletes better prepared for their given sport(s). It achieves this goal through proper, strategic programming and its injury prevention methods.


Monday - Thursday

7:30 pm

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