Complete 3 rounds of:
200 meters, 400 meters, 600 meters

*Rest the exact amount of time it takes you to do each effort. For
example, if it takes you 35 seconds to run a 200m, you rest 35 seconds
and then start your 400m. Your score is your total time (minus rest).


 Back Squats
5-5-5-5-AMRAP (increase 5 pounds from last week)

 Alternate movements x 3 sets each:

Split Squats x 8-12 reps per leg
Rest 1 min
Back racked Lunges x 12 reps (6 per leg, alternating legs)
Rest 2 min then start back at split squats

 RDL – x 12-10-8 (increasing weight)



Free Community Workout
This Saturday, February 21st, at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).