This Thursday, October 12th’s 6:30 pm CrossFit class has been canceled. We apologize for the inconvenience but hope you can join us for one of our other class times!


no strength for you, METCON ONLY DAY 03.



21 power cleans (135/95)

800m run

15 power cleans (185/125)

600m run

9 power cleans (225/155)

400m run

– 18 min. cap

– rest 5 min.

12 min. EMOM

    • 30 sec. AMRAP calorie AirBike
    • 15 Russian kettlebell swings (53/35)
    • 30 sec. handstand hold

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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by admin in WOD

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